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.
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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
- â…” cup uncooked quinoa
- Âľ cup pitted & quartered kalamata olives
- freshly ground black pepper to taste
- ÂĽ 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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Ivy
Was labor intensive (need to get a better knife to cube the squash) but well worth it. A soul satisfying stew with vibrant fall colors...my teenage son said he liked it- twice.
I'd suggest rinsing the quinoa before using it- sometimes there is a coating that can lend a slight bitterness. I substituted the parsley for spinach cut into strips- added to the beauty of the stew. I used a small can of chopped olives- made the olive flavor more subtle. Looking forward to the leftovers tomorrow! Thanks Jen.
Richelle
love, love, love this stew!!! I made it 3x in a month :). Thank you for sharing this wonderful recipe.
Scarlett
Do you think that black olives would swap out ok for the kalamata olives? or would it be better to just leave them out if I can't find them.
Amanda
I have the same question! Would love to use Kalamata, but more often have reg on hand....
Jen
Wow - this is so amazing. We will be making this A LOT this winter.
Thanks so much!
Elizabeth
This was delicious!!! It was my first time using Quinoa and it turned out great. Even the person who doesn't like to eat healthy had seconds.
Alia
Could you substitute barley for the quinoa? How would that turn out, you think?
Nicole Delaney
I made this for dinner....fabulous!!!
Linda Lord
Wow! I've been on a "lifestyle change" (doctor won't let me use the word ''diet"... no wheat, daily, eggs, soy, or nuts....) Been 5 weeks now and feeling very deprived (and completely crazy wanting enchiladas and lasagne 24/7).... must say that this was by far the most satisfying meal that I'd cooked/eaten in weeks! Thank you, thank you !!
mary
I made this today and it was incredible! I used what I had on hand which was 1/2 of a rotisserie chicken and one can of great northern beans and the flavors were amazing. Will definitely make again and again~thank you!
Karen
Thank you so much for this recipe!! I used it as a launching pad and added mushrooms and fresh herbs, and substituted acorn squash for the butternut and green lentils for the quinoa. It is FANTASTIC, and I'm so glad this is my dinner for the week!