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Recipe: Butternut Squash, Chicken and Quinoa Stew

Butternut Squash, Chicken and Quinoa Stew

Butternut Squash, Chicken and Quinoa Stew


This recipe for Butternut Squash, Chicken and Quinoa Stew combines three of my favorite ingredients: Fall/Winter favorite butternut squash, chicken thighs and superfood quinoa.

This stew is full of flavor, nutrients and warmth. It’s a hearty stew perfect for cold weather and serving family style.

Butternut Squash, Chicken and Quinoa Stew

A healthy update on chicken stew


Ingredients:

  • 1 butternut squash, peeled, seeded and chopped into 1/2-inch pieces
  • 4 cups reduced-sodium chicken broth
  • 6 chicken thigh filets
  • 1 TBSP olive oil
  • 1 medium red onion, diced
  • 6 garlic cloves, minced
  • 2 tomatoes, diced
  • 1 cup uncooked quinoa, rinsed
  • 1/2 cup fresh cilantro, minced
  • 1/2 TBSP chili flakes
  • Salt and pepper, to taste

Directions:

  1. In a large pot, steam the butternut squash until barely tender (about 10-12 minutes). Remove half of the squash pieces and set aside in a large bowl.
  2. Steam the remaining squash an additional 4-6 minutes. Mash this squash with a fork or potato masher then add to non-mashed squash in the bowl.
  3. Butternut Squash, Chicken and Quinoa Stew

    Parsley is pictured as the garnish, but I would suggest cilantro instead

  4. In a large Dutch oven (or saucepan), over medium-high heat, bring the chicken broth, some salt and pepper and chili flakes to a simmer.
  5. Add the chicken thighs, cover and cook until chicken is cooked through, about 12-15 minutes.
  6. Transfer the chicken thighs to a cutting board and let cool. Pour broth into a medium-sized bowl.
  7. Add the olive oil to the Dutch oven and return to the stove, reducing heat to medium.
  8. Add onion and cook, stirring occasionally, until onion is starting to turn brown, about 8-10 minutes.
  9. Add garlic and cook for an additional minutes, still stirring.
  10. To the Dutch oven, add the tomatoes and all the butternut squash. Stir to combine.
  11. Stir in reserved chicken broth and quinoa (make sure you’ve rinsed it). Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
  12. Meanwhile, shred the chicken with a knife and fork on the cutting board.
  13. Stir the chicken into the stew and simmer, uncovered, to heat, about 5 minutes.
  14. Adjust seasoning as necessary.
  15. Stir in cilantro and serve.

Some of you smartypants may notice parsley is pictured in the dish in the photos I have. You’re correct, but honestly, I didn’t like the parsley in this dish so I replaced mine with cilantro and it was much much better.

This Butternut Squash, Chicken and Quinoa stew is the perfect meal for all those cold nights quickly approaching. Enjoy it with a nice glass of wine and some freshly baked bread.

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1 Comment

Posted by on November 2, 2012 in Cookin', One-Pot Wonders, Recipes, Soups/Stews

 

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Recipe: Turkey and Quinoa Mealoaf

Turkey and Quinoa Meatloaf

Turkey and Quinoa Meatloaf

This recipe for Turkey and Quinoa Meatloaf is a great alternative to a ground beef recipe. You’ll cut calories and add texture and health benefits of the ingredient exchange.

The quinoa in this meatloaf really adds a nice, but subtle, crunch. And you won’t miss the ground beef once you’ve traded it out for ground turkey.

Ingredients:

  • 1/4 cup quinoa
  • 1 package (at least 20 oz.) of ground turkey
  • 1/2 cup water
  • 1 red onion, diced
  • 1 garlic clove, diced
  • 1 TBSP hot sauce
  • 1 tsp olive oil
  • 1 TBSP ketchup
  • 2 TBSP Worcestershire sauce
  • 2 eggs
  • 2 tsp Worcestershire sauce
  • 2 TBSP light brown sugar
  • 1 tsp water
  • Salt and pepper to taste

Turkey and Quinoa Meatloaf

Turkey and Quinoa Meatloaf is a healthy alternative to ground beef meatloaf.


Directions:

  1. Preheat oven to 350F.
  2. Bring the quinoa and 1/2 cup of water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 15 to 20 minutes. Set aside to cool.
  3. Heat olive oil over medium heat in a large skillet. Stir in the onion; cook and stir until the onion turns translucent, about 5 minutes. Add the garlic and cook for an additional minute; remove from heat to cool.
  4. Stir the ground turkey, cooked quinoa, onions, ketchup, hot sauce, 2 tablespoons Worcestershire, eggs, salt, and pepper in a large bowl until well combined. The mixture will be very moist.
  5. Shape into a loaf in a loaf pan.
  6. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the mixture over the top of the meatloaf.
  7. Transfer squash to prepared baking sheet and roast, turning occasionally, for 20 minutes or until tender and lightly golden. Let cool slightly.
  8. Bake until no longer pink in the center, about 50 minutes. Use a meat thermometer to assure the meatloaf has cooked to an internal temperature of at least 160F. Let the meatloaf cool for 10 minutes before slicing and serving.

I’ll admit that this meatloaf doesn’t photograph well, but I can promise you it’s full of flavor. I served mine with some mashed new potatoes for a classic Americana pairing.

Feel free to play around with different spice blends if you want to give it an extra kick. Sometimes salt and pepper are all you need for seasoning, sometimes you want more. Either way, just about any spices will go well wit this Turkey and Quinoa Meatloaf.

 
4 Comments

Posted by on September 4, 2012 in Cookin', Entrees, Recipes

 

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Recipe: Black Bean-Turkey Burgers

Black Bean-Turkey Burger

Black Bean-Turkey Burger

With beach season quickly approaching, I’m all about healthy recipes right now. Here’s a great, healthy recipe for Black Bean-Turkey Burgers.

This recipe sacrifices the calories, but not the flavor which is ideal when trying to eat right.

Ingredients:

  • 1 lb. ground turkey
  • 1 can black beans (drained, rinsed and lightly mashed)
  • 1/2 cup blue corn tortilla chips
  • 1 egg
  • 1 avocado
  • 1 TBSP Tony Chachere’s (or seasoning mix of your choice)
  • 1 TBSP chili powder
  • 1 tsp ground cumin
  • 1/4 cup olive oil
  • 1 cup salsa

Black Bean-Turkey Burger Patties

Black Bean-Turkey Burger Patties


Directions:

  1. Set oven broiler on high.
  2. In a large bowl, combine ground turkey, beans, avocado, egg, tortilla chips and seasoning/spices. Mix with hands and form 6-8 equal-sized patties. Alternatively, you can mix everything by hand and use a biscuit cutter to form your patties.
  3. In an oven-safe skillet, pour in oil then place two patties in skillet. Broil for 5 minutes, flip and broil another 5 minutes. If you don’t have a broiler, this can be done on the stove burner on medium-high.
  4. Transfer the cooked patties to a paper towel-line plate to drain.
  5. Serve the burgers on a whole wheat bun and spoon salsa on top. Add cheese, lettuce and other toppings as you like.

I was able to get 8 servings out of this recipe. The burgers come out juicy and with a nice texture although they may break apart more than a typical hamburger.

Maybe more important than the healthiness of these Black Bean-Turkey Burgers is the fact they can be prepped in about 30 minutes. Also, if you have leftover patties, you can freeze them and serve them later.

 
3 Comments

Posted by on April 25, 2012 in Cookin', Entrees, Recipes

 

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