Hearty Chicken and Butternut Stew (low sodium version)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces 3 1/2 cups chicken broth (no salt added) 1 1/2 lb. boneless, skinless chicken thighs 1 tbsp olive oil 1 medium yellow onion, finely chopped 1/2 tsp kosher salt 4 cloves garlic, minced 1 1/2 tsp dried oregano 1 can (14 oz) diced tomatoes (no salt added) 2/3 cup uncooked quinoa Freshly ground black pepper, to taste
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 and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.
Serving Size: Makes 6 servings-not sure of the amount per serving
Number of Servings: 6
Recipe submitted by SparkPeople user PAMH35.
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 and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.
Serving Size: Makes 6 servings-not sure of the amount per serving
Number of Servings: 6
Recipe submitted by SparkPeople user PAMH35.
Nutritional Info Amount Per Serving
- Calories: 210.9
- Total Fat: 3.1 g
- Cholesterol: 38.2 mg
- Sodium: 147.4 mg
- Total Carbs: 30.9 g
- Dietary Fiber: 5.8 g
- Protein: 16.5 g
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