Hearty Chicken Stew with Butternut Squash & Quinoa
Prep Time: 20 mins
Cook Time: 55 mins
Total Time: 1 hour and 15 mins
Author: Dara Michalski / Canuck Cooking
1 ½ lb. butternut squash, peel, seeded and chopped into ½ inch pieces
3 ½ cups chicken broth
1 ½ lb. boneless, skinless chicken thighs
1 tablespoon olive oil
1 medium yellow onion, finely chopped
4 cloves garlic, minced
1 ½ tsp dried oregano
1 can (14 oz.) petite diced tomatoes
2/3 cup uncooked quinoa
¾ cup pitted and quartered kalamata olives
Freshly ground black pepper to taste
¼ cup minced fresh flat leaf parsley
- Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
- Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
- In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
- Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
- Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium sized bowl.
- Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
- Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
- Add the salt, minced garlic, and oregano. Cook, stirring, for 1 additional minute.
- To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
- Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
- Shred the chicken with your fingers or a fork.
- Stir in the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
- Stir in parsley and serve.
Nutritional Information per serving: (About 1 2/3 cups) Calories: 329, Fat: 14.1 g, Saturated fat: 1.0 g, Carbohydrates: 32.8 g, Sugar: 3.0 g, Sodium: 1009 mg, Fiber: 5.5 g, Protein: 19.4 g, Cholesterol: 15.2 g.
To further reduce sodium, decrease or eliminate the Kalamata Olives.
Thanks to Maddy Goetz who passed on this wonderful gem of a stew!
Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE