Healthy Chicken Stew

Ingredients

• 680 g (3 cups; about 1.5 lb)butternut squash, peeled, seeded and cut into 1.25 cm pieces
• 830 ml (3½ cups)low-sodium chicken broth
• 680 g (1½ lb)rotisserie chicken, chopped
• 15 ml (1 tbsp)olive oil
• 1 mediumyellow onion, finely chopped
• 5 g (1 tsp)kosher salt
• 4 clovesgarlic, minced
• 7.5 ml (1½ tsp)dried oregano
• 2.5 ml (½ tsp)ground cumin
• 1.25 ml (¼ tsp)ground nutmeg
• 400 g (1 can, 14 oz)petite diced tomatoes
• About 110 g (⅔ cup), uncookedTrader Joe’s Harvest Grains Blend or quinoa
• 5 ml (1 tsp)orange zest
• About 20 g (1 cup), chopped; optionalkale
• To tastefreshly ground black pepper
• 15 g (¼ cup), mincedfresh flat-leaf parsley

Instructions

1. 1

   Roast some squash

   Heat the oven to 200°C. Toss the squash with the olive oil, salt and pepper, then bake until barely tender, about 15 minutes. Remove half of the pieces and set them aside.

2. 2

   Mash remaining squash

   Bake the remaining squash for another 15 minutes, until very tender. Mash it with the back of a fork and set aside.

3. 3

   Heat the pot

   Set a large Dutch oven over medium heat and add olive oil.

4. 4

   Cook the onion

   Add the onion and cook, stirring occasionally, for 8–10 minutes, until it begins to turn translucent.

5. 5

   Add the spices

   Add the salt, garlic, oregano, cumin and nutmeg. Stir and cook for 1 minute.

6. 6

   Combine the squash

   Add the tomatoes, reserved squash pieces and mashed squash to the pot, then stir to combine.

7. 7

   Simmer the grains

   Stir in the chicken broth, quinoa and kale, if using. Bring the stew to a simmer, cover and cook for about 15 minutes, until the quinoa turns translucent.

8. 8

   Heat the chicken

   Stir in the chicken, orange zest and pepper. Simmer uncovered for about 5 minutes, until heated through.

9. 9

   Finish with parsley

   Stir in the parsley and serve.

What is healthy chicken stew?

This is a New American Heartland-style autumn stew, built around chicken, squash and grains in a tomato-and-broth base. Its mix of familiar stew ingredients and quinoa or a grains blend makes it substantial without relying on a thickened sauce.

The two-stage roasting is what makes this version work: some squash is mashed into the broth for body, while the rest stays in pieces.

Nutrition and macros by portion

The nutrition label shows one serving as written: 117 calories, 4g protein, 20g carbs, 3g fat.

The grains and squash provide most of the carbohydrate, while the chicken is the main protein source. Olive oil contributes fat, and the chicken and broth also affect the overall fat and sodium. Serve with a leafy salad or extra greens to round out the plate.

Why roast the squash in two batches?

Tender pieces: the first portion comes out of the oven while it is still holding its shape, so it can go into the pot intact.

Soft squash: the extra roasting time makes the other portion easy to mash. It blends into the liquid and gives the stew a fuller texture.

Building the flavour base

Onion and garlic: cooking the onion slowly over medium heat softens its flavour before the garlic and spices go in. The garlic only needs a minute with the oregano, cumin and nutmeg.

Tomatoes and orange: diced tomatoes bring acidity, while the orange zest adds a bright note at the end of cooking. Add the zest with the chicken so its flavour stays fresh.

Choosing the grains

Quinoa: use the stated uncooked amount and cook it in the covered stew until the grains turn translucent, around 15 minutes.

Harvest Grains Blend: this is the recipe’s other option, but blends can contain different grains with different cooking times. Check the packet and use tenderness as your cue if it needs longer.

Getting the texture right

The stew should be simmering gently, not boiling hard, while the grains cook. Keep the lid on for this stage so the quinoa can cook in the broth.

Add the cooked chicken near the end; it needs only about 5 minutes uncovered to warm through. A longer simmer can make pre-cooked chicken dry.

What to serve alongside

The stew already includes chicken, grains and vegetables, so it can be served on its own in a bowl. If you want something alongside, try crusty bread or a simple green salad.

For a fresh finish, scatter extra parsley over the bowls just before serving.

Recipe notes & tips

• Cut the squash into evenly sized pieces so they roast at a similar rate.
• Use a large baking tray and spread the squash out so it roasts rather than steams.
• Reserve half of the squash as soon as it is barely tender to keep the pieces intact.
• Check the quinoa for translucence and tenderness before moving on to the chicken.
• Taste the stew before serving and adjust the pepper to suit.

Variations

• Use quinoa: swap the grains blend for the same amount of uncooked quinoa, as offered in the recipe.
• Add kale: stir in the chopped leaves with the broth and grains for the optional green addition.
• Change the herbs: replace the oregano with dried thyme for a different herbal note.
• Boost the vegetables: add extra kale while keeping the broth and grains as written.
• Finish with citrus: add a little more orange zest at the table for a brighter aroma.

Common mistakes to avoid

• Over-roasting the reserved squash: take it out when barely tender so it can keep its shape in the stew.
• Mashing squash that is still firm: give the second portion its full extra 15 minutes until very tender.
• Burning the garlic: add it with the spices after the onion softens and cook for only 1 minute.
• Boiling the grains hard: bring the pot to a simmer and keep it covered while they cook.
• Cooking the chicken too long: add it near the end and simmer for about 5 minutes, just to heat through.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan until steaming hot, adding a splash of broth or water if the grains have thickened the stew.

Frequently asked questions