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Recipe featured in the 2013 Milk Calendar

Weeknight Chicken Quinoa Stew

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Weeknight Chicken Quinoa Stew recipe
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Weeknight Chicken Quinoa Stew

Dairy Farmers of Canada
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  • Course Main Dishes
  • Prep. Time 10 - 15 mins
  • Cooking Time 30 mins
  • Yields 4

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!

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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Nutritional Info

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

Top 5 Nutrients

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

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 2/3 milk product serving(s) per person.


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