Chicken, quinoa and corn stew




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
  prefer it)
  
  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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Recipe ID 43022 (Apr 03, 2005)


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