Post by Loupy on May 2, 2017 22:45:02 GMT -7
Hearty Chicken Stew with Butternut Squash & Quinoa (9 smrt pts)
From: Dara @ www.cookincanuck.com/
This chicken stew recipe is packed with fantastic flavor and health benefits, thanks to the butternut squash and quinoa. Comfort in a bowl!While low in calories and fat, a bowlful of this chicken stew recipe easily satisfied my craving for comfort food. Also, butternut squash is high in Vitamins A and C, as well as fiber, so I knew I was getting a well-rounded meal to keep my body healthy.
Prep time: 20 min
Cook time: 55 min
Total time: 1 hr 15 min
Serves: 6
Ingredients
1½ lb. butternut squash, peeled, seeded & chopped into ½-inch pieces
3½ cups chicken broth
1½ lb. boneless, skinless chicken thighs
1 tbsp olive oil
1 medium yellow onion, finely chopped
½ tsp kosher salt
4 cloves garlic, minced
1½ tsp dried oregano
1 can (14 oz) petite diced tomatoes
⅔ cup uncooked quinoa
¾ cup pitted and quartered kalamata olives
Freshly ground black pepper, to taste
¼ cup minced fresh flat-leaf parsley
Instructions
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 the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.
Nutritional Information:
Weight Watchers Points: 9 SmartPoints, 9 (Points+), 7 (Old Points)
Serving size: About 1⅔ cups
Calories: 329 cal
Fat: 14.1g
Saturated fat: 1.0g
Carbohydrates: 32.8g
Sugar: 3.0g
Sodium: 1209mg
Fiber: 5.4g
Protein: 19.4g
Cholesterol: 15.2mg
From: Dara @ www.cookincanuck.com/
This chicken stew recipe is packed with fantastic flavor and health benefits, thanks to the butternut squash and quinoa. Comfort in a bowl!While low in calories and fat, a bowlful of this chicken stew recipe easily satisfied my craving for comfort food. Also, butternut squash is high in Vitamins A and C, as well as fiber, so I knew I was getting a well-rounded meal to keep my body healthy.
Prep time: 20 min
Cook time: 55 min
Total time: 1 hr 15 min
Serves: 6
Ingredients
1½ lb. butternut squash, peeled, seeded & chopped into ½-inch pieces
3½ cups chicken broth
1½ lb. boneless, skinless chicken thighs
1 tbsp olive oil
1 medium yellow onion, finely chopped
½ tsp kosher salt
4 cloves garlic, minced
1½ tsp dried oregano
1 can (14 oz) petite diced tomatoes
⅔ cup uncooked quinoa
¾ cup pitted and quartered kalamata olives
Freshly ground black pepper, to taste
¼ cup minced fresh flat-leaf parsley
Instructions
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 the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.
Nutritional Information:
Weight Watchers Points: 9 SmartPoints, 9 (Points+), 7 (Old Points)
Serving size: About 1⅔ cups
Calories: 329 cal
Fat: 14.1g
Saturated fat: 1.0g
Carbohydrates: 32.8g
Sugar: 3.0g
Sodium: 1209mg
Fiber: 5.4g
Protein: 19.4g
Cholesterol: 15.2mg
