The pumpkin marks the start of the season, which means our diets will be enriched with this valuable ingredient, packed with organic acids, carotene, B vitamins, as well as vitamins C and E. The flesh of the pumpkin is full of potassium, zinc, magnesium, iron, and many other beneficial trace elements. Baked pumpkin has a laxative, diuretic, and choleretic effect. Just like in its raw form, baked pumpkin retains its nutrients, and unlike raw vegetables, they are better absorbed when cooked. Pumpkin can be included in meals to help prevent heart disease and improve vision, joint health, and skin condition. This recipe is free of unnecessary components: perfection lies in simplicity. However, if desired, you can add other vegetables, mushrooms, or nuts to the dish.
Ingredients: 450 g pumpkin, 250 g chicken fillet, 20 g butter, vegetable oil for frying, 2 cloves of garlic, 1 tsp honey, 2 tbsp lemon juice, 1 tsp dried parsley or ½ cup chopped fresh herbs, salt and black pepper to taste.
Wash the pumpkin, peel it, and cut it into cubes. Chop the washed and dried chicken fillet. Combine the pumpkin and chicken in a bowl, seasoning with salt and pepper. Add honey, minced garlic, and squeeze in the lemon juice, mixing everything together and letting it marinate for 20 minutes. After that, transfer the mixture to a hot skillet and fry in oil until the chicken turns white.
Transfer the contents of the skillet to a baking dish and place the pumpkin and chicken in the oven for half an hour at 180°C (350°F).
Mix the softened butter with fresh or dried parsley and the second minced garlic clove. Place this mixture on top of the serving of cooked chicken and pumpkin when serving. As the fragrant butter melts, the dish becomes even more appetizing.
Life Hack
To ensure maximum absorption of beta-carotene, pumpkin should be eaten with fatty foods. If you wish to complement the recipe with other vegetables, keep in mind that pumpkin does not pair well with bell peppers. While peppers are rich in vitamin C, pumpkin contains a catabolic enzyme of this vitamin. Consequently, when consumed together, the absorption of vitamin C from the peppers is reduced. You can pair the pumpkin and chicken casserole with risotto. As for spices, pumpkin goes best with curry, smoked paprika, black pepper, cumin, and ginger.