Posts Tagged ‘chicken’

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Hearty Chicken Stew with Butternut Squash & Quinoa Recipe

My husband and I made this last night and it turned out perfect! A new staple in our house for sure! And so perfect for fall! This one has more steps then our normal recipes but its so worth it!!!

While low in calories and fat, a bowlful of this hearty stew easily satisfied my craving for comfort food. Also, butternut squash is high in Vitamins A and C, as well as fiber, so I knew I was getting a well-rounded meal to keep my body healthy for my daily WODS.

This stew can be made in advance, but you may need to add a little more chicken broth before serving because the quinoa will expand as it sits. Either way, the flavors and textures are fantastic and it is sure to become a cold-weather favorite.

Ingredients

1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
3 1/2 cups chicken broth
1 1/2 lb. chicken Breasts
1 tbsp olive oil
1 medium yellow onion, finely chopped
1/2 tsp kosher salt
4 cloves garlic, minced
1 1/2 tsp dried oregano
1 can (14 oz) petite diced tomatoes
2/3 cup uncooked quinoa
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3/4 cup pitted and quartered kalamata olives
Freshly ground black pepper, to taste
1/4 cup minced fresh flat-leaf parsley

Instructions

1. Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.

2.In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
transfer the chicken thighs to a plate and allow to cool.

3. Pour broth into a medium-sized bowl. Return the saucepan to the stovetop and lower heat to medium. Add olive oil.

4. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.

5. Add the salt, minced garlic and oregano. Cook, stirring, for 1 additional minute.

6. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.

7. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.

8. Shred the chicken with your fingers or a fork.

9. Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.

10. Stir in parsley and serve.

Notes

Calories 329 / Total Fat 14.1g / Saturated Fat 1.0 / Cholesterol 15.2mg / Sodium 1209mg / Total Carbohydrates 32.8g / Fiber 5.4g / Sugars 3.0g / Protein 19.4g / WW (Old Points) 7 / WW (Points+) 9

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So I don’t really have a name for this! LOL If anyone has a idea please let me know. I went off a very basic recipe and made my own recipe. It turned out really good I was kinda nervous.

Healthy Chicken Stew

Ingredients

1lb of chicken breast cut into small peices
one carton of sliced mushrooms (porta bella)
2 tbsp virgin olive oil
1/2 red onion chopped
couple handfulls of cherry tomatoes, halved
1 lemom zest
1 garlic clove, finely diced
3 large handfuls of torn spinach leaves
about 2/3 tsp sea salt
pinch of black pepper
Juice of one Lemon
1 zucchini sliced
2 table spoons of tomato paste (Organic if you can find it)
Crushed red pepper (optional and how much you use is up to how much you like heat)

Instructions

Heat evo in a large frying pan and saute mushrooms, tomatoes, onion, garlic,zucchini and salt and pepper.

At the same time start cooking your chicken in a different pan. (Add a little bit of evo first)

Add Lemon zest, Lemon juice, Red pepper, Spinach, and Tomato paste to veggies and let simmer

When chicken is done drain the chicken and then add to veggies and your done!

Enjoy!!!

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My husband and I made this last night and it was sooooo delicious! Spices and lime used in the marinade will take your taste buds on a little holiday to the Caribbean! Hey we have to get ready for next week right?!?! I’m having so much fun trying out all these new recipes!

*I used chicken tenderloins but you could use the breast and cut it into strips just adjust your cooking time to the size of the strips.

Ingredients

1 Package of chicken tenderloins
5 tsps paprika (You could also use sweet if you can find it, I could not but it came out great with regular)
1 tsp cayenne pepper or chill powder (I used cayenne my husband and I have a slight obsession with Spice!)
1 1/2 tsp Celtic salt or sea salt
1 tsp Allspice
1 tsp coriander seeds powder (you can grind coriander seeds with mortar & pestle)
1 tsp black pepper
3 tbsps olive oil
2 garlic cloves, finely chopped
2 tsps tomato paste
2 limes (zest + juice from one lime for the marinade and juice from the second when serving)
Coconut oil for frying (I just eye balled the amount)

Instructions

1. Mix all marinade ingredients in a large bowl. Rinse chicken meat and cut larger pieces in half keeping long slices. Using your hands, cover and rub the pieces with the marinade. Cover with cling wrap and set aside for at least one hour before grilling.

2. If using a grill plate or a frying pan on your stove, heat one teaspoon of coconut oil until sizzling hot. Fry chicken pieces for 3 minutes on each side and then remove to a plate to rest. Make sure not to overcrowd the frying pan or you will end up with too much meat juice and your dish will become stewed rather than grilled chicken. If using a BBQ, heat the plate to sizzling hot and either spray with olive oil or brush with coconut oil. Place chicken pieces on the plate with a little space in between and cook for 3 minutes on each side on medium/high heat with the lid on.

3. Remove cooked chicken to a serving plate and drizzle with more lime juice before serving.

Preparation time: 10 minutes + at least 1 hour marinating time
Cooking time: 15 minutes depending on the size of frying pan

ENJOY!!!!! Let me know how it come’s out if you make it or if you tweak it! I love new ideas!