Chicken, quinoa and corn stew
Chicken Corn Soups Grains Low Fat Stews
Last updated 10/4/2011 8:13:51 PM. Recipe ID 43022. Report a problem with this recipe.
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Title: Chicken, quinoa and corn stew
Categories: Chicken/tur, Soups, Grains, Low fat, Main dishes
Yield: 8 Servings
2 1/2 c Frozen Corn Kernels
3/4 c Orzo
1 c Quinoa
10 c Water
4 tb Nonfat Veg Chicken Broth;
-Low Sod, *Note
4 Skinless Boneless Chicken
-Breast Halves; **Note
2 Shallots; Chopped Fine
1 Clove Garlic; Minced
1/2 ts Canola Oil
2 Bay Leaves
1/2 ts Dried Thyme
1/2 ts Dried Oregano
1/2 ts Dried Marjoram
*NOTE: I used 4 Tbsp nonfat vegetarian chicken broth that I get at
Whole Foods in the bulk bins. It has the best flavor of any I have
ever tasted. You could use a combination of liquid canned broth and
powdered broth to give the canned broth more flavor. **NOTE: I sliced
the chicken breast halves into 1/2" wide slices and then diagonally
cut the slices to a little larger then bite size (do it how you
Cook over med-high heat in nonstick skillet the prepared chicken
strips in the canola oil. Add the shallot and garlic and cook till
the chicken doesn't look pink. Be careful to not overcook the chicken
or it will become tough. It took about 8 - 10 minutes for me to
accomplish this part.
Put the frozen corn kernels and orzo into the soup pot.
Rinse the quinoa very, very well in a strainer under continuous
running cool water. When the draining water runs clear then drain the
quinoa and add it to the pot.
Add the vegetarian chicken broth (or nonfat chicken broth), water, bay
leaves and seasonings to the pot.
Bring to a boil and then lower to a moderate simmer. Cook for 30
minutes. Season with salt and pepper if desired.
We thought this tasted wonderful. It was nice and thick and wonderful
for a winter meal.
Entered into MasterCook, created and tested for you by Reggie Dwork
NOTES : Cal 213.3, Fat 2.8g, Carb 32.7g, Fib 2.9g, Pro 16.3g, Sod
55mg, CFF 11.4%. Recipe
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