This chicken stew recipe is packed with fantastic flavor and health benefits, thanks to the butternut squash and quinoa. Comfort in a bowl! 330 calories and 5 Weight Watchers Freestyle SP
I was patting myself on the back for this hearty chicken stew recipe all day long. Tasty? Oh my, yes. Healthy? You better believe it. Aroma? I’d say it gets a “15” on a scale of 1 to 10. This recipe formed in my head slowly, starting with some chicken thighs sitting in the fridge. Then I picked up a butternut squash at the grocery store, with the thought of making soup. Instead, I cubed and steamed the squash, mashing half of it to help thicken the stew. In went the quinoa, one of my favorite grains, for an extra punch of protein and fiber. The topper was a kick of briny flavor from some kalamata olives and a burst of freshness from a handful of chopped parsley.
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 for my daily workouts. One can not keep up with a high-energy “power pump” instructor without some decent fuel from which to draw. Seriously, this woman makes the Energizer bunny look like a total slacker. And she has about a dozen grandkids! Inspirational? Yeah, I’d say so.
This stew can be made in advance, but you may need to add a little more chicken broth before serving because the quinoa will expand as it sits. Either way, the flavors and textures are fantastic and it is sure to become a cold-weather favorite.
Hearty Chicken Stew with Butternut Squash & Quinoa Recipe
Ingredients
- 1 1/2 pounds butternut squash peeled, seeded & chopped into 1/2-inch pieces
- 3 1/2 cups chicken broth
- 1 1/2 pounds boneless skinless chicken thighs
- 1 tablespoon olive oil
- 1 medium yellow onion finely chopped
- 1/2 teaspoon kosher salt
- 4 cloves garlic minced
- 1 1/2 teaspoons dried oregano
- 1 14 ounce can petite diced tomatoes
- 2/3 cup uncooked quinoa
- 3/4 cup pitted & quartered kalamata olives
- freshly ground black pepper to taste
- 1/4 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.
Notes
Nutrition
Other healthy stew recipes:
Left to right: Italian Split Pea Stew with Cauliflower, Spiced Mushroom, Chickpea & Tomato Stew, and Curry Red Lentil Stew with Tomatoes
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Phoebe Gibbs
I make this several times a year – it is beautiful, delicious and healthy! I usually just boil up a whole chicken and then I have chicken broth too! I use lots kale instead of parsley – I must have used kale in it so many times that I didn’t realize it was in the original recipe. Thanks!
Subrosis
Absolutely stunning! Thank you on a detailed recipe!
Nicole
Absolute favorite from a few years ago. My mom LOVES it.
Katie Ingalls
I’ve been making this recipe every fall for the last 8 years. An absolute favorite.
jenn in ga
This is such a fantastic recipe! The flavors are unique in combination, and it represents comfort food in the fall.
Dara
Great to hear you enjoyed it!
kiwi
Following your recipe i cooked Chicken Stew last night and I must say my family enjoyed it.Thanks for the recipe.
Michelle
I need to comment. I have made this recipe MANY times and it is one of my favorites! Especially for the Fall. Canned Pumpkin can also be used in a pinch. And the Kalamata olives stay just a little more fresh if added last. DELICIOUS recipe.
DylansMama
I love making this stew–it is delicious and so very good for you. For those of you who think you won’t like the olives in this stew—I’m telling you, you WILL! I wasn’t a fan of olives but I love them in this stew. They add a saltiness and brininess that takes the stew to a whole other level. Be brave. Add the olives. (make sure they are the Kalamata olives, pitted)
Dara
Yes to the olives!
Foodiewish
I just made this and it’s absolutely delicious!
Jen AM
Delicious, filling and low in fat! I did substitute barley instead of quinoa, because that’s all I had. Turned out great. Thanks!