Chicken, Quinoa And Corn Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Vegetarian | Chicken/tur, Grains, Low fat, Main dishes, Soups | 8 | Servings |
INGREDIENTS
| 2 1/2 | c | Frozen Corn Kernels |
| 3/4 | c | Orzo |
| 1 | c | Quinoa |
| 10 | c | Water |
| 4 | T | Nonfat Veg Chicken Broth |
| Low Sod Note | ||
| 4 | Skinless Boneless Chicken | |
| Breast Halves *Note | ||
| 2 | Shallots, Chopped Fine | |
| 1 | Clove Garlic, Minced | |
| 1/2 | t | Canola Oil |
| 2 | Bay Leaves | |
| 1/2 | t | Dried Thyme |
| 1/2 | t | Dried Oregano |
| 1/2 | t | Dried Marjoram |
INSTRUCTIONS
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 <reggie@reggie.com> NOTES : Cal 213.3, Fat 2.8g, Carb 32.7g, Fib 2.9g, Pro 16.3g, Sod 55mg, CFF 11.4%. Recipe by: Reggie Dwork <reggie@reggie.com> Posted to Digest eat-lf.v097.n021 by Reggie Dwork <reggie@reggie.com> on Jan 19, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 340
Calories From Fat: 40
Total Fat: 4.4g
Cholesterol: 36.6mg
Sodium: 502.1mg
Potassium: 803.3mg
Carbohydrates: 52.4g
Fiber: 6.4g
Sugar: 9.7g
Protein: 24.3g