Butternut Squash, Chicken and Quinoa Stew

Several years ago, on the island of potlucks, a mysterious grain was showing up dish after dish. Kwin-o-ah? That is what I read on a little sign by a mixture of summer veggies and this mystery grain. Later, I discovered that it is called "keen-wah", the super food!

Quinoa originates from the Andes. It was highly revered by the Incas and called chisaya mama or 'mother of all grains'. While it may look like a cereal grain, it is actually more closely related to beets, spinach and tumbleweeds. This grain packs a powerful dietary punch.

Raw quinoa

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. (Source: Wikipedia)


Beware. Since my family loves this grain, many recipes will be coming your way in the coming weeks.

Quinoa squiggles

As I was perusing Pinterest, I found this pin which led me to this recipe on Cookin' Canuck, which is an absolutely wonderful site!! Of course, I like to cook with what I have on hand and I always have to make A LOT to include lunches, etc. So here is my version of Cookin' Canuck's Hearty Chicken Stew with Butternut Squash and Quinoa there are more servings and different methodologies of getting to the end product. This recipe is great for cold nights and it is high protein, low fat and low calorie. If you are veggie, it could easily be converted by using vegetable stock and skip the chicken.


One key reminder about cooking with quinoa, remember to rinse it. If you don't, it will be bitter tasting since the plant has saponin which is beneficial pre-harvest to keep birds and other potential diners away from the seed, but not desirable to our palates. A simple rinsing will remove it. Most North American quinoa on the market has already been rinsed, but I don't take any chances. 

Butternut Squash, Chicken and Quinoa Stew Recipe

Ingredients

• 4 cups organic chicken or vegetable stock
• 2 large, organic boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 5 cloves garlic, minced
• 2 tsp dried oregano
• 1 1/2 tsp garlic salt
• 4 cups  butternut squash, fresh or frozen
• 2 cans (14 oz) organic diced tomatoes (Eden Hills or Muir Glen to be BPA free)
• 2/3 cup uncooked quinoa
• 3 oz can  black olives, sliced
• Freshly ground black pepper, to taste
• 1/4 cup minced fresh flat-leaf parsley
• Grated Asiago (optional)

Directions


1) In a large saucepan, pour in 4 cups of stock and place chicken breasts in to poach. Bring to a boil and then cook over medium heat for 10 minutes. Remove chicken breasts to a plate to cool and put stock aside for later in the recipe. (You can skip this step if you are cooking the veggie version.)


2) In a large Dutch Oven, pour in olive oil and heat over medium heat. Add onions and garlic and sauté until translucent, about 5 minutes. Add oregano and stir for a minute. 

3) Add in garlic salt, butternut squash, tomatoes and stock from saucepan. Bring to a gentle boil and add quinoa and olives. Gently stir. Cover and reduce heat to low for 15 minutes. 

4) Shred or cube chicken and add to the Dutch Oven along with pepper and parsley. Cook for 10 more minutes. Stir frequently. 


5) Ladle into bowls while hot and top with grated asiago. Enjoy!


*Note: if you are going to warm it up later, add more stock during the warm up. The quinoa will absorb most of the liquid.

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