Weeknight Chicken Quinoa Stew

Makes 4 servings

Preparation Time: 10 min
Cooking Time: 30 min

This stew is similar to a risotto but is made with protein-rich quinoa. Combined with chicken, milk, and plenty of carrots, peas and tomatoes, you get all four food groups in one pot –– a must-try recipe, indeed!


1 tsp vegetable oil 5 ml
thinly sliced carrots
cloves garlic, minced
chopped onion
1/2 tsp dried thyme and dried basil 2 ml
1 lb boneless skinless chicken or turkey, cut into 1-1/2-inch (3.5 cm) chunks 450 g
1 cup quinoa, rinsed 250 ml
2 tbsp all-purpose flour or quinoa flour 25 ml
1 cup reduced-sodium chicken broth 250 ml
1 cup water 250 ml
2 cups milk, heated until steaming 500 ml
1 cup frozen green peas, thawed 250 ml
1 cup drained canned chopped fresh tomatoes or diced tomatoes 250 ml
1/4 cup grated regular Canadian Parmesan cheese, divided 50 ml


Step 1
In a large pot, heat oil over medium-high heat. Sauté carrots, garlic, onion, thyme, basil and 1/4 tsp (1 mL) pepper for about 5 minutes or until softened. Add chicken; cook, stirring, for 3 minutes or until white all over. Stir in quinoa.

Step 2
Whisk flour into broth and water and stir into pot; bring to simmer, stirring often. Stir in hot milk. Reduce heat to medium-low, cover and simmer, stirring once, for about 20 minutes until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).

Step 3
Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 minutes or until chicken is no longer pink inside and quinoa is tender. Stir in half of the Parmesan cheese; season with pepper to taste. Sprinkle with remaining Parmesan if desired.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 460
Fat / Lipides 10 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 84 mg
Sodium / Sodium 576 mg
Carbohydrates / Glucides 52 g
Fiber / Fibres 7 g
Sugars / Sucres 13 g
Protein Protéines 41 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer