4 boneless skinless chicken breasts
1/2 cup quinoa, rinsed and drained
1 tbsp canola oil
1 large red onion, diced
2 clove garlic, minced
1/2 tsp red pepper flakes
2 tbsps whole wheat flour
4 1/2 cups water
1 tsp salt
2 potatoes, diced
1 green pepper, diced
1 cup corn niblets
1/2 tsp dried sage
1/2 cup milk
1/2 tsp ground black pepper
1/2 cup minced fresh parsley
Cut chicken into bite size pieces.
In a large pot heat the oil over medium heat. Add the onion, garlic and red pepper flakes and cook, stirring occasionally, until the onion is soft.
Stir in the chicken and continue cooking until the chicken in browned. Add the flour and stir until well mixed.
Add water, salt, quinoa and potatoes; simmer until the potatoes are tender (about 15 minutes).
Stir in green pepper, canned corn with liquid and sage. Return to the boil and cook for 5 minutes.
Stir in milk and season with pepper. Stir cook until the soup just begins to boil. Remove from heat and serve garnished with parsley.
* Quinoa (keen-wah) is a quick cooking ancient grain originally from South America. It is higher in protein than rice and wheat, and is a good source of calcium, iron, potassium and B vitamins. Before cooking quinoa, it’s important to remove the naturally occurring bitter coating on the grains. Rinse the quinoa in water before cooking to remove the coating.