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
- 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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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!
Ginger McKenzie
We loved this dish & definitely be making it again. The olives are a mice touch & give the dish a unique flavor. Thank you!
Jen
I’ve made this stew many times now and it is absolutely delicious. It’s warm, comforting, filling, and healthy! I like to add carrots as well and use shredded chicken breast. I’ve made it without the olives and it was delicious as well as with capers instead, both great variations. Thanks for the fabulous recipe!
Em
SO good. Made it with "no salt" versions of the ingredients for my 10 month old and he was a big fan too. Definitely going in the rotation!
Breanna
This recipe was absolutely amazing! My daughter and I enjoyed this and will be adding it to our favorite fall dinners.
Jeremiah wilson
Omg I love this recipe, thanks for the wonderful work, am trying it with my daughter Loy now
Scarlet
I am so happy to have chanced upon this recipe. I happen to have chicken in the freezer, butternut squash in the garden, and quinoa in the pantry so it looks like I won't have to go shopping for groceries today! Yay!
Agent Judy
This is SO delicious! I flexed some of the ingredients to use what I had, but the flavors are just wonderful I tried putting some yogurt on top, but it really doesn't need it, it's so rich from the mashed squash. The olives are a wonderful addition.
Victor @ ifoodblogger.com
Being very partial to butternut squash and quinoa I tried this soup and it was amazing. I liked it freshly cooked though, the next day it was not the same. Will cook smaller batches in the future.
Dara
I'm so glad to hear that you enjoyed it, Victor!
Kim Dryden
Hi! Have not as yet made any, but based on the recipe and directions it SOUNDS like a five star dish. 🙂 In my giant chest freezer, right this minute, I have 27 "cut in various ways", from cubed to quartered, with some peeled, and some not, Butternut Squashes, growing like possessed little demons on my yard. The plant itself IS finally dying off, slowly, but STILL putting out new squashes, go figure. Never before grew any. Saw wee little plants for sale at Walmart, and grabbed one. Darn thing took off like a bat out of hell...! People don't believe me when I tell them that, Yes, that GINORMOUS plant, 30' (and folded back over itself a good 7 times now) across, and 10' deep is just ONE Butternut baby planted in May. 😀 I DO love Butternuts, thank goodness, and I now have MUCH to eat of them. 😀 This soup actually struck my fancy, as I love Butternuts, Olives, Quinoa, and Chicken, etc. Looking forward to the Kansas superhot weather to suddenly abate and drop 30+ degrees overnight so I can say winter is finally coming, and there are stews to be made! Thanks, as always!