Warm up with a healthy bowl of chicken stew packed with flavorful veggies, savory spices and tender chicken.
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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, white parts and 2 inches of the green, minced
10 sprigs fresh cilantro, finely chopped
- Remove all visible fat from the chicken. Rinse and pat dry. Set aside.
- 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.
- 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.
- Meanwhile, combine the scallions and cilantro.
- Ladle the stew into 8 shallow bowls, sprinkle with scallions and cilantro.
- You can freeze any remaining stew.
Makes 8 servings
Fat: 5 g
Saturated Fat: 1 g
Sodium: 580 mg
Protein: 23 g
Carbohydrate: 35 g
Sugars: 0 g
Dietary Fiber: 7 g
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)