Chicken Quinoa Stew

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This creamy hearty weeknight stew is easy to make and loaded with protein rich quinoa, vegetables, milk and chicken (a real full meal deal!).

I adapted the recipe from the BC Dairy Association 2013 Milk Calendar

Ingredients:

1 TBSP virgin coconut oil
3 carrots sliced
1 yellow pepper, chopped
3 cloves garlic, minced
1 onion, chopped
thyme, basic, chili powder and curry powder to taste
1 tsp curry pastesalt and pepper
1lb boneless skinless chicken
1 cup quinoa, rinsed
2 tbsp whole wheat flour
2 cups vegetable or chicken broth
2 cups milk, heated to steaming
1 cup frozen vegetable mix (mine had peas, corn, carrots and soy beans)
1 cup drained canned diced tomatoes
1/4 cup grated grana padano or reggiano cheese

Method:

  1. In a large pot melt coconut oil over medium high heat, sautee carrots, peppers, onions, garlic, spices, curry paste, salt and pepper for 5min
  2. Add chicken and cook stirring for 3 minutes or until white all over, stir in quinoa
  3. Whisk flour into broth and stir into pot, bring to simmer, stirring often, stir in hot milk
  4. Reduce heat to medium-low, cover and simmer stirring once for about 20min or until quinoa is almost tender
  5. Stir in thawed mixed vegetables, simmer uncovered, stirring often for 5min or until chicken is no longer pink inside
  6. Stir in half of the parmesan cheese, salt and pepper to taste
  7. sprinkle with remaining parmesan if desired

Try to experiment with this recipe, you can substitute some or all of the milk with coconut milk or soy milk, add your favourite veggies, change up the spices (that’s why I didn’t put amounts next to them) make it your own.

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