Quick and delicious, this healthy stew only uses one pan and ingredients you (probably) already have in your kitchen!
- 1 tbsp olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 tbsp fresh thyme leaves
- 1 1/2 lbs chicken breast, cut into bite-size piece
- 3 tbsp all-purpose flour
- 4 cups chicken broth
- 1 1/2 cups quinoa, rinsed
- 1 cup whole milk, slightly warmed
- 1 can diced tomatoes
- 1 cup frozen peas
- 1/2 cup frozen corn
- 1/4 cup shredded parmesan cheese
In a dutch oven or large pot, heat olive oil over medium until hot. Add onion and cook for about 5 minutes, until translucent. Add garlic, thyme and chicken. Continue cooking until the chicken is white.
Whisk together flour and broth. Add to pan, along with quinoa, milk and tomatoes (with juices). Bring to boil, then reduce heat and simmer, covered, until quinoa is cooked, about 20 minutes. Add peas and corn and heat through.
Stir in parmesan. Adjust to taste with salt and pepper.
Modified from Dairy Goodness
6 servings (calculated at myfitnesspal.com) Calories: 422 Carbs: 44g Fat: 11g Protein: 38g Sodium: 517mg Sugar: 6g
This recipe is not quite fast enough to make it on my Quick & Easy Meals Index, but it’s close. Quinoa has a minimum cooking time no matter what I do. This recipe does use only one pan and can quickly be thrown together after work – plan on eating about 45 minutes after going into the kitchen. It’s also a fairly hands-off recipe, so you can help with homework during that quinoa cooking time.
Speaking of homework, all three of my kids liked this stew. They can be hit or miss with soups and stews, but this was a winner. Well, mostly a winner. Little A picked out her tomatoes and The Big One removed any visible sign of onion, but really that’s just any meal, any time at our house.