30-Minute Mexican Chicken and Quinoa Stew
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
8 servings
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Calories
187 kcal
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Course
Main Course
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Cuisine
Mexican
30-Minute Mexican Chicken and Quinoa Stew
Description
The recipe starts by sautéing onions and garlic to soften and release aroma, followed by adding dried oregano and cumin to bring classic Mexican spice notes. Canned diced tomatoes with juices, Worcestershire sauce, chicken stock, and rinsed quinoa are then combined and simmered until the quinoa expands and cooks through. The shredded chicken and chopped zucchini go in toward the end to gently cook without becoming mushy.
The result is a well-rounded stew with tender chicken pieces, soft but textured quinoa, and tender zucchini in a flavorful broth highlighted by citrus brightness from lime juice. Adjusting salt, pepper, and optional cayenne pepper can tune the heat and seasoning. Fresh cilantro garnish adds herbal brightness at serving.
This stew is suited for warm lunches or dinners and can be enriched with extras like corn or black beans for more texture and flavor variety. Leftovers store well and reheat easily.
Ingredients
- olive oil
- 1 onion roughly chopped
- 6 cloves garlic roughly chopped
- 2 TB oregano dried
- 3 tsp cumin dried
- 1 can tomatoes 28 oz, diced with juices
- Worcestershire sauce several dashes
- 4 cups chicken stock 32 oz, good quality
- ⅓ cup quinoa rinsed and drained, dry
- 1 lime
- 3 cups chicken or boil chicken in salty water and shred, shredded rotisserie
- 2 large zucchini cut to bite size
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
- cilantro fresh, for garnish
Instructions
- In a large, heavy pot or Dutch oven, heat 4-5 TB olive oil. Saute onions and garlic just until soft and translucent. Add oregano and cumin and cook another minute. Add tomatoes with juices, Worcestershire, chicken stock, and quinoa. Bring to a boil, and immediately lower to a simmer. Cover and simmer for 15 minutes.
- Add juice of half the lime. Add shredded, cooked chicken and zucchini. Bring back to simmer for 5 more minutes. Season with kosher salt and fresh black pepper, to taste. Add more lime as desired.
- Serve hot, garnished with cilantro leaves.
- *Note: If you prefer more of a kick, add a bit of cayenne pepper to taste. For variation, add corn or black beans.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 187 kcal
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 18g | 6% |
| Protein | 21g | 42% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 50mg | 17% |
| Sodium | 438mg | 18% |
| Potassium | 698mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 271IU | 5% |
| Vitamin C | 24mg | 27% |
| Calcium | 80mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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