Chicken Quinoa Stew

Recipe details

Servings: 4
Time: Under 1 hour

This stew is similar to a risotto but is made with protein-rich quinoa. Combined with chicken, milk, and plenty of carrots, peas and tomatoes, you get all four food groups in one pot –– a must-try recipe, indeed!

Ingredients

  • 1 tbsp (15 mL) butter
  • 3 thinly sliced carrots
  • 3 cloves garlic, minced
  • 1 chopped onion
  • 1/2 tsp (2 mL) dried thyme
  • 1/2 tsp (2 mL) dried basil
  • Salt and pepper
  • 1 lb (500 g) boneless skinless chicken or turkey, cut into 1-1/2-inch (3.5 cm) chunks
  • 1 cup (250 mL) quinoa, rinsed
  • 2 tbsp (30 mL) all-purpose flour or quinoa flour
  • 2 cups (500 mL) reduced-sodium chicken broth
  • 2 cups (500 mL) milk, heated until steaming
  • 1 cup (250 mL) frozen green peas, thawed
  • 1 cup (250 mL) drained canned chopped fresh tomatoes or diced tomatoes
  • 1/4 cup (60 mL) grated Canadian Parmesan cheese, divided

Directions

  1. In a large pot, melt butter over medium-high heat. Sauté carrots, garlic, onion, thyme, basil, 1/4 tsp (1 mL) each, salt and pepper for about 5 min or until softened.
  2. Add chicken; cook, stirring, for 3 min or until white all over. Stir in quinoa.
  3. Whisk flour into broth and stir into pot; bring to simmer, stirring often. Stir in hot milk. Reduce heat to medium-low, cover and simmer, stirring once, for about 20 min until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).
  4. Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 min or until chicken is no longer pink inside and quinoa is tender.
  5. Stir in half of the Parmesan cheese; season with pepper to taste and up to 1/4 tsp (1 mL) salt. Sprinkle with remaining Parmesan if desired.



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Chicken Quinoa Stew

Dairy Farmers of Canada

Nutrition Information

per serving

503 Calories 503
Protein 46 g
Carbohydrate 52 g
Fat 13 g
Fibre 7 g
Sodium 443 mg
Calcium 295 mg