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.
Printable Recipe
Hearty Chicken Stew with Butternut Squash & Quinoa Recipe
Ingredients
- 1 ½ pounds butternut squash peeled, seeded & chopped into ½-inch pieces
- 3 ½ cups chicken broth
- 1 ½ pounds boneless skinless chicken thighs
- 1 tablespoon olive oil
- 1 medium yellow onion finely chopped
- ½ teaspoon kosher salt
- 4 cloves garlic minced
- 1 ½ teaspoons dried oregano
- 1 14 ounce can petite diced tomatoes
- ⅔ cup uncooked quinoa
- ¾ cup pitted & 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.
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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j_hwang
the soup sounds so delish! do you think I can substitute the quinoa with cous cous?
Valerie
I just made this for my family, and they loved it! (Which is amazing as I took out the chicken and put in more Quinoa for Vegeterian night.) Thank you!
Rose
Delicious recipe!! Added carrots and some red potatoes - overall a very hearty stew. My husband LOVED it! Thank you for sharing. 🙂
Rhonda Mankin
you have a pin it button...but it cannot be pinned???
Dara (Cookin' Canuck)
Hi Rhonda, I'm sorry you're having difficulties pinning the picture. It is indeed available for pinning, and has actually been pinned more than any of the recipes on my site.
Luci
folks, I am so sorry, should know not to do this when I am tired..please change potassium to 475.6
Luci
Please fix/delete above...this is correct information/Luci
calories: 206.16
fat:5.7
cholesterol: 41.5
sodium: 395
carbs: 14.91
protein: 13.6
potassium: 4756
Linda
Made this last night and it was great! Will make again, liked the hearty taste on a
cool night. Thank you, my diet thanks you too!!
Tee
I love the sounds & look of this. I'm going to try a vegan, allergen free version tomorrow. I can't wait to see how it turns out! Thanks for a hearty stew recipe that promotes healthy eating & can fuel your body! My vegan 5 year old will love it when I make some changes for her diet!
Lea
Just made this. Only took an hour! Accidentally used diced tomatoes with chiles but it is yummy and sppicy. Loved this and easy!!! Thanks. 🙂
Megan
This soup is a-mazing! I'm eating a bowl of leftovers right now and its even better the next day! I am GF and love quinoa but never thought of adding it to a soup/stew. It works beautifuly. Thank you for sharing! Do you happen to know the nutrition info for this (a rough estimate would be fine too)?