Weeknight Chicken Quinoa Stew

This recipe is taken from the 2013 Milk Calendar. This stew is similar to a risotto but is made with protein-rich quinoa. Combined with chicken, milk, and plenty of carrots, peas and tomatoes, you get all four food groups in one pot –– a must-try recipe, indeed!

  • Prep: 10 min - 15 min
  • Cooking: 30 min
Yields 4
weeknight chicken quinoa stew
If you’re unfamiliar with quinoa, this easy recipe from the 2013 Milk Calendar is a great way to learn how to prepare it. You’ll appreciate this highly nutritious ancient grain with a delicate nutty taste. While watching the video, you’ll also be happy to learn that this recipe is recommended by our nutritionists.

Ingredients

  • 1 tbsp (15 mL) butter
  • 3 thinly sliced carrots
  • 3 cloves garlic minced
  • 1 chopped onion
  • 1/2 tsp (2 mL) dried thyme
  • 1/2 tsp (2 mL) dried basil
  • Salt and pepper
  • 1 lb (500 g) boneless skinless chicken or turkey cut into 1-1/2-inch (3.5 cm) chunks
  • 1 cup (250 mL) quinoa rinsed
  • 2 tbsp (30 mL) all-purpose flour or quinoa flour
  • 2 cups (500 mL) reduced-sodium chicken broth
  • 2 cups (500 mL) milk heated until steaming
  • 1 cup (250 mL) frozen green peas thawed
  • 1 cup (250 mL) drained canned chopped fresh tomatoes or diced tomatoes
  • 1/4 cup (60 mL) grated Canadian Parmesan cheese divided

Preparation

In a large pot, melt butter over medium-high heat. Sauté carrots, garlic, onion, thyme, basil, 1/4 tsp (1 mL) each, salt and pepper for about 5 min or until softened. Add chicken; cook, stirring, for 3 min or until white all over. Stir in quinoa.

Whisk flour into broth and stir into pot; bring to simmer, stirring often. Stir in hot milk. Reduce heat to medium-low, cover and simmer, stirring once, for about 20 min until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).

Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 min or until chicken is no longer pink inside and quinoa is tender. Stir in half of the Parmesan cheese; season with pepper to taste and up to 1/4 tsp (1 mL) salt. Sprinkle with remaining Parmesan if desired.

Tips

To use leftover cooked chicken or turkey, use about 3 cups (750 mL) chopped. Sauté the carrot mixture for about 7 min before adding quinoa and add cooked poultry with peas in step 3.

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Nutrition

Nutritional Information

per serving
Energy: 503 Calories
Protein: 46 g
Carbohydrate: 52 g
Fat: 13 g
Fibre: 7 g
Sodium: 443 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 27 % / 295 mg
Selenium: 102 %
Vitamin B6: 78 %
Niacin: 74 %
Phosphorus: 66 %