Chicken Stew with Butternut Squash and Quinoa
Low in calories and fat, a bowl of this hearty stew satisfies any comfort food craving. This stew can easily be made in advance and reheated to make those busy nights simple and help you get a healthy meal checked off your to-do list. The flavours and textures combine fantastically to make a balanced and delicious meal.
Ingredients:
| Butternut squash | 3 cups | 750 mL |
| Chicken broth, low-sodium | 3.5 cups | 875 mL |
| Chicken breast, boneless, skinless | 3 cups | 1.5 lbs |
| Olive oil | 1 Tbsp | 15 mL |
| Yellow onion, diced | 1 each | 1 each |
| Celery, diced | 1 cup | 250 mL |
| Carrots, diced | 1 cup | 250 mL |
| Garlic, minced | 4 cloves | 4 cloves |
| Diced tomatoes | 3 each | 3 each |
| Uncooked quinoa | 2/3 cup | 160 mL |
| Parsley | ¼ cup | 60 mL |
| Oregano, dried | 2 tsp | 10 mL |
Directions:
- Steam butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
- Steam remaining squash until very tender then mash well.
- In a large saucepan, bring chicken brother to a simmer. Add chicken breasts and cook until cooked through, about 15 minutes.
- Transfer chicken to a plate and pour broth into a medium sized bowl.
- Return to the saucepan, heat olive oil and add onion, celery and carrots. Cook for about 10 minutes and then add minced garlic followed by tomatoes and butternut squash pieces and mashed butternut squash. Stir to combine.
- Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook for about 15 minutes.
- Chop or shred chicken and stir into the stew and simmer uncovered, about 5 minutes.
Makes 6 servings (489 g /serving). 1 serving = 1 cup
