Quinoa Corn Chowder

4 boneless, skinless chicken breast(s)

1 tbsp (15 mL) olive oil

1 red onion(s), chopped

2 cloves garlic, minced

1/2 tsp (2.5 mL) hot red chili pepper flakes

2 tbsp (30 mL) whole wheat flour

4 cups (1 L) water

1 tsp (5 mL) salt

1/2 cup (125 mL) quinoa

1 green pepper(s), chopped

2 potato(es), diced

11 oz (315 g) sweet corn, canned

1/2 tsp (2.5 mL) sage, dried

1/2 cup (125 mL) 2% milk

1/2 tsp (2.5 mL) pepper

1/2 cup (125 mL) parsley, fresh, chopped

1 In large pot heat the oil over medium heat. Add the onion, garlic and hot red pepper flakes and cook, stirring occasionally, until translucent - about 5 minutes.
2 Cut the chicken breast into bite size pieces. Add the chicken to the pot, and cook, stirring occasionally, for a further 5 minutes. Sprinkle with whole-wheat flour and stir well to mix in the flour.
3 Add the water, salt, washed quinoa and diced potato and simmer until tender (about 15 minutes). Stir in the canned corn with liquid, diced green pepper and crumbled sage. Bring back to a boil and simmer an additional 5 minutes. Add milk. Bring just to a boil. Reduce heat and season to taste with pepper. Garnish with fresh chopped parsley.