What are 3 ways you can eat butternut squash?

7 ways to cook with butternut squash Butternut squash soup. ... Spicy squash and spinach soup. ... Roasted butternut squash. ... Butternut squash laksa. ... Moroccan-spiced tomato sauce with roast vegetables and chickpeas. ... Beef and butternut squash moussaka. ... Chilled toffee apple creams.

What does butternut squash do for the gut?

Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements . It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.

Can you eat too much butternut squash?

Butternut squash is a healthful squash high in potassium. Potassium plays a role in regulating blood pressure. Individuals taking medications that increase the amount of potassium in the blood, such as those intended for heart failure, should be careful about consuming too much squash.

What is the secret to good stew?

What can you do to make stew more flavorful? Finish it with fresh herbs , of course! Except for thyme, herbs lose their flavor as they simmer. So add dried spices at the beginning of the cooking time and fresh spices (like parsley, dill, tarragon or rosemary) at the end to add a punch of fresh flavor.

What makes stew more flavorful?

Tips To Give Your Beef Stew A Flavour Punch Five Tips To Make Your Beef Stew The Best. Add A Little Heat. Good Quality Stock Goes A Long Way. Add Vegetables For More Flavour. Soup Mixes Are An Ideal Seasoning And Thickening Aid. Serve Your Beef Stew In A New Way.

What thickens chicken stew?

The flour helps to thicken a stew as it cooks. Whisk a teaspoon of flour in a little cold water to make a slurry, then stir into the stew as it's cooking . Don't add dry flour directly to the stew as it may clump. After adding the slurry, bring the stew to boil.

How is butternut eaten?

Raw butternut squash is carrot-like and holds up well in crunchy salads and slaws . If opting for raw squash over cooked squash, start by peeling away the tough outer skin (FYI, you can eat the skin when it's cooked. It's full of fiber and completely edible when softened up a bit).

How do you eat squash?

Use a knife to cut squash into bite-size chunks or cubes. Place squash in a large shallow roasting pan or sheet pan. Drizzle with olive oil, sprinkle with salt and pepper, and, if desired, another spice blend.

What is the best way to can butternut squash?

Caution: do not mash or puree! To can pumpkin or squash: Cut the flesh into 1-inch cubes. Boil the cubes in water for 2 minutes. Fill the jars with cubes and cooking liquid, leaving 1-inch of headspace .

Hearty Chicken Stew Recipe with Butternut Squash & Quinoa (2024)

Published: Nov 3, 2011 · Modified: Mar 30, 2021 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 423 Comments

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This chicken stew recipe is packed with fantastic flavor and health benefits, thanks to the butternut squash and quinoa. Comfort in a bowl! 330 calories and 5 Weight Watchers Freestyle SP

I was patting myself on the back for this hearty chicken stew recipe all day long. Tasty? Oh my, yes. Healthy? You better believe it. Aroma? I'd say it gets a "15" on a scale of 1 to 10. This recipe formed in my head slowly, starting with some chicken thighs sitting in the fridge. Then I picked up a butternut squash at the grocery store, with the thought of making soup. Instead, I cubed and steamed the squash, mashing half of it to help thicken the stew. In went the quinoa, one of my favorite grains, for an extra punch of protein and fiber. The topper was a kick of briny flavor from some kalamata olives and a burst of freshness from a handful of chopped parsley.

While low in calories and fat, a bowlful of this chicken stew recipe 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 workouts. One can not keep up with a high-energy "power pump" instructor without some decent fuel from which to draw. Seriously, this woman makes the Energizer bunny look like a total slacker. And she has about a dozen grandkids! Inspirational? Yeah, I'd say so.

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.

Printable Recipe

Hearty Chicken Stew with Butternut Squash & Quinoa Recipe

This healthy comfort food just can't be beat! Hearty Chicken Stew with Butternut Squash and Quinoa...330 calories and 5 Weight Watchers Freestyle SP

4.76 from 119 votes

Print Pin Rate

Course: Entrees

Cuisine: American

Keyword: Healthy Dinner Recipes

Ingredients

1 ½ pounds butternut squash peeled, seeded & chopped into ½-inch pieces
3 ½ cups chicken broth
1 ½ pounds boneless skinless chicken thighs
1 tablespoon olive oil
1 medium yellow onion finely chopped
½ teaspoon kosher salt
4 cloves garlic minced
1 ½ teaspoons dried oregano
1 14 ounce can petite diced tomatoes
⅔ cup uncooked quinoa
¾ cup pitted & quartered kalamata olives
freshly ground black pepper to taste
¼ cup minced fresh flat-leaf parsley

Instructions

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.
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. Pour broth into a medium-sized bowl.
Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
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Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
Add the salt, minced garlic and oregano. Cook, stirring, for 1 additional minute.
To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
Shred the chicken with your fingers or a fork.
Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.

Notes

Weight Watchers Points:5 (Freestyle SmartPoints), 9 (Points+)

Nutrition

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Other healthy stew recipes:

Left to right: Italian Split Pea Stew with Cauliflower, , and Curry Red Lentil Stew with Tomatoes

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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Reader Interactions

Comments

Marcia
February 10, 2024 at 5:34 pm

Wow!
So very good.
I didn't have chicken so I used leftover spicy Italian sausage and a few meatballs (mashed up a bit).
A definite recipe to make for my next family dinner (with my homemade bread).
Reply
Linda
February 06, 2024 at 5:29 am

Hello, I have made this chicken butternut stew a couple of times and love it. I was wondering how I would make it in the crock pot with boneless skinless chicken breast.
Reply
Rita
January 13, 2024 at 9:53 am

The Best
Reply

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