Healthy Meal Prep
Chicken Stew with Rice and Winter Squash Recipe

Chicken Stew with Rice and Winter Squash

Description

Chicken thighs, rice, and your favorite winter squash cook together in this one-pot stew perfect for winter meals.

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 small yellow onion, diced
  • 1 medium carrot, diced
  • 1 medium celery stalk, diced
  • 1 clove garlic minced
  • ⅛ cup chopped fresh parsley
  • 6 thigh, bone removeds boneless, skinless chicken thighs, cut into 1-inch pieces
  • 1 small butternut squash - peeled, seeded, and cut into 2-inch cubes
  • ½ cup dry white wine
  • 3 ½ teaspoons chicken stock concentrate (such as Knorr® Homestyle)
  • 1 cup frozen peas
  • ½ cup uncooked short-grain white rice
  • 4 cups water, divided, or as needed
  • salt and ground black pepper to taste

Instructions


  1. Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, garlic, and parsley. Cook until vegetables are fragrant but not soft, 3 to 5 minutes. Add chicken pieces and cook until browned and fat begins to render, 5 to 10 minutes. Add squash and stir to coat well with pan juices.
  2. Pour in white wine and stir in concentrated broth, peas, and rice. Stir until broth has dissolved. Pour in 2 cups of water and bring to a boil. Reduce heat and simmer until the rice is cooked, adding water if necessary, about 20 minutes. Stir the stew occasionally.
  3. Season with salt and pepper and serve hot.

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Nutritional Information

Chicken Stew with Rice and Winter Squash

Servings Per Recipe: 6
Calories: 339.5
% Daily Value *
protein: 33 %
carbohydrates: 13 %
dietary fiber: 22 %
sugars:
fat: 18 %
saturated fat: 12 %
cholesterol: 14 %
vitamin a iu: 402 %
niacin equivalents: 67 %
vitamin b6: 29 %
vitamin c: 72 %
folate: 27 %
calcium: 11 %
iron: 18 %
magnesium: 30 %
potassium: 23 %
sodium: 22 %
thiamin: 38 %
calories from fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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