Chicken & Squash Stew with Wild Rice

 

Stew is a great dish to share, but it can also be frozen for easy meal options later on. 

ƒ Makes 8 Servings

Ingredients:

  • 8 skinless, bone in chicken thighs (about 2 pounds)
  • 2 teaspoons extra virgin olive oil
  • 4 medium carrots, cut into ½ inch pieces
  • 6 celery ribs, cut into ½ inch pieces
  • 3 garlic cloves, minced
  • 1 white onion, diced
  • 1 tablespoon dried oregano
  • 2 teaspoons ground cumin
  • Kosher salt, optional
  • ½ teaspoon freshly ground pepper
  • 2 pounds butternut squash, cut into 1 inch pieces
  • 1 cup wild rice, well washed and drained
  • 2 quarts fat-free, reduced-sodium chicken broth
  • 1 bunch scallions
  • 10 sprigs fresh cilantro, finely choppedIngredients:
  • 8 skinless, bone in chicken thighs (about 2 pounds)
  • 2 teaspoons extra virgin olive oil
  • 4 medium carrots, cut into ½ inch pieces
  • 6 celery ribs, cut into ½ inch pieces
  • 3 garlic cloves, minced
  • 1 white onion, diced
  • 1 tablespoon dried oregano
  • 2 teaspoons ground cumin
  • Kosher salt, optional
  • ½ teaspoon freshly ground pepper
  • 2 pounds butternut squash, cut into 1 inch pieces
  • 1 cup wild rice, well washed and drained
  • 2 quarts fat-free, reduced-sodium chicken broth
  • 1 bunch scallions
  • 10 sprigs fresh cilantro, finely chopped

Directions:
1) Remove all visible fat from the chicken. Rinse and pat dry. Set aside.
2) In a Dutch oven, heat the oil over medium heat. Add the carrots, celery, garlic, and onion. Sauté until the
vegetables soften but do not brown, 5 to 6 minutes. Add the oregano, cumin, salt (if using), and pepper. Cook
another 3 to 4 minutes.
3) Add the chicken to the pot along with squash and rice. Gently stir. Pour in the chicken broth, making sure it covers all the pieces. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and simmer for about 1 hour, until vegetables and rice are tender.
4) Meanwhile, combine the scallions and cilantro.
5) Ladle the stew into 8 shallow bowls, sprinkle with scallions and cilantro.
6) You can freeze any remaining stew.

Nutritional Analysis:

  • Calories: 270
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Sodium: 580 mg
  • Protein: 23 g
  • Carbohydrate: 35 g
  • Sugars: 0 g
  • Dietary Fiber: 7 g

Want some more heart healthy, delicious meal ideas? 

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