Chicken and Squash Stew with Wild Rice Tell a Friend

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Number of Servings:

Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.

Ingredients:

  • 8 - skinless, bone-in chicken thighs, about 2 pounds
  • 2 teaspoons - extra virgin olive oil
  • 4 - medium carrots, cut into 1/2-inch pieces
  • 6 ribs - celery, cut into 1/2-inch pieces
  • 3 cloves - garlic, minced
  • 1 - white onion, diced
  • 1 tablespoons - dried oregano
  • 2 teaspoons - ground cumin
  • - kosher salt, optional
  • 1/2 teaspoons - freshly ground pepper
  • 2 pounds - butternut squash, cut into 1 inch pieces
  • 1 cups - wild rice, well washed and drained
  • 2 quarts - fat-free, reduced-sodium chicken broth
  • 1 bunches - scallions, white parts and 2 inches of green, minced
  • 10 sprigs - fresh cilantro, finely chopped
  • Directions:

    1. Remove all visible fat from the chicken. Rinse and pat dry. Set aside.

    2. In a Dutch oven, heat the oil over medium heat. Add the carrots, celery, garlic and onion. Saute until the vegetables soften but do not brown, 5-6 minutes. Add the oregano, cumin, salt (if using), and pepper. Cook another 3-4 minutes.

    3. Add the chicken to the pot along with squash and rice. Gently stir. Pour in the chicken broth, making sure it covers all the pieces. Bring the mixture to a boil, then reduce heat to a simmer. Cover and simmer for about 1 hour, until vegetables and rice are tender.

    4. Meanwhile, combine the scallions and cilantro.

    5. Ladle the stew into 8 shallow bowls; sprinkle with scallions and cilantro.

    6. You can freeze any remaining stew.

    Brief Description

    Chicken stew with squash, carrots and celery, and wild rice.

    Main Ingredient:

    chicken

    Category:  Soups

    Cuisine:  American

    Prep Time: 20 min
    Cook Time: 1 hour(s) 20 min

    Source

    Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook

    Posted By:

    CHL

    Posted On:

    July 27, 2014

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