Chicken Quinoa Stew

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.

Chicken Quinoa Stew

 

Chicken Quinoa Stew

Yield: 4 servings

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 parmesan cheese, divided

Instructions

  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. Add chicken; cook, stirring, for 3 min or until white all over. Stir in quinoa.
  2. 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).
  3. Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 min or until chicken is no longer pink inside and quinoa is tender. 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.

Notes

Tips To use leftover cooked chicken or turkey, use about 3 cups (750 mL) chopped. Sauté the carrot mixture for about 7 min before adding quinoa and add cooked poultry with peas in step 3.

http://www.localparent.ca/local_parent/food/stews-chili/chicken-quinoa-stew/

 

 

For step-by-step instructions for this recipe and more, visit Dairy Goodness

Author: Dairy Farmers of Canada

Recipe and photo courtesy of Dairy Farmers of Canada.

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