Chicken Quinoa Stew

Ingredients

• 1 tbsp (15 mL) butter
• 3 thinly sliced carrots
• 3 cloves garlic, minced
• 1 chopped onion
• 1/2 tsp (2 mL) dried thyme
• 1/2 tsp (2 mL) dried basil
• Salt and pepper
• 1 lb (500 g) boneless skinless chicken or 
• turkey, cut into 1-1/2-inch (3.5 cm) chunks
• 1 cup (250 mL) quinoa, rinsed
• 2 tbsp (30 mL) all-purpose flour or 
• quinoa flour
• 2 cups (500 mL) reduced-sodium chicken broth
• 2 cups (500 mL) milk, heated until steaming
• 1 cup (250 mL) frozen green peas, thawed
• 1 cup (250 mL) drained canned chopped fresh tomatoes or 
• diced tomatoes
• 1/4 cup (60 mL) grated parmesan cheese, divided

Instructions

1. In a large pot, melt butter over medium-high heat. Sauté carrots, garlic, onion, thyme, basil, 1/4 tsp (1 mL) each, salt and pepper for about 5 min or until softened. Add chicken; cook, stirring, for 3 min or until white all over. Stir in quinoa.
2. Whisk flour into broth 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 min until quinoa is almost tender (reduce heat to low, if necessary, to prevent boiling over).
3. Stir in peas and tomatoes; simmer, uncovered, stirring often, for 5 min or until chicken is no longer pink inside and quinoa is tender. Stir in half of the Parmesan cheese; season with pepper to taste and up to 1/4 tsp (1 mL) salt. Sprinkle with remaining Parmesan if desired.

Notes