Recipe: Chicken and Squash Stew With Wild Rice

Warm up with a healthy bowl of chicken stew packed with flavorful veggies, savory spices and tender chicken. Perfect for a rainy spring day.

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 celery ribs, cut into 1/2-inch pieces
3 garlic cloves, minced
1 white onion, diced
1 tablespoon dried oregano
2 teaspoons ground cumin
Kosher salt, optional
1/2 teaspoon freshly ground pepper
2 pounds butternut squash, cut into 1-inch pieces
1 cup wild rice, well-washed and drained
2 quarts fat-free, reduced-sodium chicken broth
1 bunch scallions, white parts and 2 inches of the 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. Sauté until the vegetables soften but don’t brown, 5 to 6 minutes. Add the oregano, cumin, salt (if using), and pepper. Cook another 3 to 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 the 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.

Nutrition information (per serving)

Makes 8 servings

Calories: 270
Fat: 5 g
Saturated fat: 1 g
Sodium: 580 mg
Protein: 23 g
Carbohydrate: 35 g
Sugars: 0 g
Dietary fiber: 7 g

— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).