Chicken Quinoa Stew

• 15 Minutes
• 30 Minutes
• 4 Servings

Ingredients

• 1 tbsp butter
• 3 thinly sliced carrots
• 3 cloves of garlic, minced
• 1 chopped onion
• 1/2 tsp dried thyme
• 1/2 tsp dried basil
• Salt and pepper
• 1 lb boneless skinless chicken or turkey, cut into 1 1/2-inch chunks
• 1 cup quinoa, rinsed
• 2 tbsp all purpose flour or quinoa flour
• 2 cups reduced sodium chicken broth
• 2 cups milk, heated until steaming
• 1 cup frozen green peas, thawed
• 1 cup drained canned chopped fresh tomatoes or diced tomatoes
• 1/4 cup grated Canadian Parmesan cheese

Instructions

In a large pot, melt butter over medium-high heat. Sauté carrots, garlic, onion, thyme, basil, 1/4 tsp (1 mL) each, salt, and pepper for about 5 min or until softened. Add chicken; cook, stirring, for 3 min or until white all over. Stir in quinoa.

Whisk flour into broth 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 min until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).

Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 min or until chicken is no longer pink inside and quinoa is tender. Stir in half of the Parmesan cheese; season with pepper to taste and up to 1/4 tsp (1 mL) salt. Sprinkle with remaining Parmesan if desired.