Monday, January 7, 2013

Healthy Eating for Bottomless Pits

My husband and I can put down some serious food.  We both have a legit illness which I refer to as "constant hungriness."  Anyone else afflicted?

I love a good, thick, creamy stew on a cold January night--who doesn't?!  
Yesterday, I set out to create the same rich satisfaction without all of the fat and calories.

I started out by searing some chicken breast in olive oil. When it was golden, I removed the chicken from the pot and added in a ton of veggies-onions, carrots, celery, cubed potatoes, and garlic--cooking them until they just started to soften.
Next, I added raw quinoa and allowed it to toast for about a minute before deglazing the pan with some red wine and diced tomatoes and allowing it to evaporate for a few minutes.
I then added chicken stock and bay leaf and put the chicken breast back into the pot.

I allowed this mixture to simmer just long enough for the chicken to cook through, for the vegetables to soften and for the quinoa to become tender.  I then removed the chicken, shredded it, and added it back to the stew.

My next challenge was to create a rich thickness without having to use butter, flour, or cream.  My trick is to puree a can of cannellini beans into a paste and stir it into the hot stew.  It really does create a nice creaminess without added fat or calories!

At this point, I seasoned the stew with salt, pepper, thyme, oregano, and crushed red pepper flakes.

Finally, I added fresh spinach in at the very end for some greens.

For some added creaminess and tang, I topped the stew with fat free Greek yogurt.  It was seriously delicious, so healthy, and very satisfying.

I hope some of you can use these tips toward living a healthier lifestyle!



  1. Looks delicious!

    1. It really was! Thanks for stopping by.

  2. That sounds dreamy! I will attempt to make this - perhaps over the weekend? Only one series I have questions about: "Next, I added raw quinoa and allowed it to toast for about a minute before deglazing the pan with some red wine and diced tomatoes and allowing it to evaporate for a few minutes."

    Raw quinoa - as in not yet cooked, correct? How much did you use?
    Next, I've never cooked with wine before. Should I pick up a certain type of cooking red wine?
    I've also never "deglazed" anything so this should be fun. :)

    Hope it turns out to look as yummy as yours!

    1. Sorry about the lack of measurements! I'm terrible about using them. I think I probably used about 3/4 cup of uncooked quinoa to 1 qt. of stock, 1 can of tomatoes, and about 1/2 cup of wine. That was enough for 4-6 servings.

      Hope that helps and good luck! Let me know how it turns out :)

  3. Hi Jen!

    That stew looks amazing! I wish I had the ability to create something so yummy from scratch, you're like a real life Rachael Ray (sorry if you hate her lol, I know a lot of people don't like her). Anyways, I'm your newest follower from the hop, can't wait to read more! :)

    xo, Raechel

    1. Thank you! I take it as a compliment regardless of how I feel about Ms. Ray :)
      Following back!

  4. Wow that looks delicious! Thanks for sharing! BTW great new look! Kayla did a fantastic job!

    1. Thank you! She did an awesome job--I love it!

  5. Hi. Yes, I am afflicted. Thanks for sharing this recipe. I'll be trying it soon. I found you on a linky and started following.