Let’s face it, healthy eating in the winter during a busy work week can be a challenge. This chicken quinoa stew is easy, hardy and healthy!

Prep time: 10-15 min
Cook time: 30 min
Makes: 4 servings

Ingredients

  • 1 tsp (5 mL) vegetable oil
  • 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
  • Pepper
  • 1 lb (450 g) boneless skinless chicken or turkey, cut into 1-1/2-inch (3.5 cm) chunks
  • 1 cup (250 mL) quinoa, rinsed
  • 2 tbsp (25 mL) all-purpose flour or quinoa flour
  • 1 cup (250 mL) reduced-sodium chicken broth
  • 1 cup (250 mL) water
  • 2 cups (500 mL) 1% milk, heated until steaming
  • 1 cup (250 mL) frozen green peas, thawed
  • 1 cup (250 mL) drained canned chopped fresh tomatoes or diced tomatoes
  • 1/3 cup (75 mL) grated lower fat Canadian Parmesan cheese, divided or 1/4 cup (50 mL) grated regular Canadian Parmesan cheese, divided

Directions

  1. In a large pot, heat oil over medium-high heat. Sauté carrots, garlic, onion, thyme, basil and 1/4 tsp (1 mL) pepper for about 5 minutes or until softened. Add chicken; cook, stirring, for 3 minutes or until white all over. Stir in quinoa.
  2. Whisk flour into broth and water 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 minutes until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).
  3. Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 minutes or until chicken is no longer pink inside and quinoa is tender. Stir in half of the Parmesan cheese; season with pepper to taste. Sprinkle with remaining Parmesan if desired.

Source: Heart & Stroke Foundation