Chicken & Sweet-Potato Harvest Stew

Why This Recipe

A smoky-sweet, complete-protein harvest stew that tastes like fall in a bowl. Use up those leftover sweet potatoes, carrots and celery.

Ingredients

• 1 tbsp olive oil
• 1 large onion, diced
• 4–5 celery stalks, diced (~2 cups)
• 2 large carrots, diced (~1 cup)
• 1 medium sweet potato, peeled and diced (~2 cups, 1/2 inch dice)
• 1 lb boneless skinless chicken thighs, cut into bite-size pieces
• 1 can (14.5 oz) diced tomatoes, with juice
• ¾ cup quinoa, rinsed
• 2 cups chicken broth
• 1 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp dried thyme
• ½ tsp ground cumin
• Salt and black pepper, to taste

Instructions

1. Prep: Dice onion, celery, carrots, sweet potato; mince garlic. Rinse quinoa.
2. Sauté: Olive oil + onion, celery, carrot—3–4 min until soft. Add garlic—30–60 seconds.
3. Bloom: Add thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add sweet potato, chicken, diced tomatoes, quinoa, tomato paste, smoked paprika, cumi. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 8 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 375 kcals
• Protein: 30g
• Carbs: 48g
• Fat: 9g
• Fiber: 9g

Pair with 6 Triscuits for 33g protein, 12g fiber, and 495 kcals. [6 Triscuits = 3g protein, 3g fiber, and 120 calories]

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.