Recipe: Chicken and Squash Stew With Wild Rice

Tender chicken, flavorful veggies, savory spices

Recipe: Chicken and Squash Stew with Wild Rice

Warm up with a healthy bowl of chicken stew packed with flavorful veggies, savory spices and tender chicken.

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Ingredients

8 skinless, bone in chicken thighs (about 2 pounds)
ƒ2 teaspoons extra virgin olive oil
ƒ4 medium carrots, cut into ½ inch pieces
ƒ6 celery ribs, cut into ½ inch pieces
ƒ3 garlic cloves, minced
1 white onion, diced
1 tablespoon dried oregano
ƒ2 teaspoons ground cumin
ƒKosher salt, optional
ƒ½ teaspoon freshly ground pepper
ƒ2 pounds butternut squash, cut into 1 inch pieces
ƒ1 cup wild rice, well washed and drained
ƒ2 quarts fat-free, reduced-sodium chicken broth
ƒ1 bunch scallions, white parts and 2 inches of the green, minced
10 sprigs fresh cilantro, finely chopped

Preparation

  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.

Nutrition information

Makes 8 servings

Calories: 270
ƒFat: 5 g
ƒSaturated Fat: 1 g
ƒSodium: 580 mg
ƒProtein: 23 g
ƒCarbohydrate: 35 g
ƒSugars: 0 g
ƒDietary Fiber: 7 g

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Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)

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