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WELCOME back or WELCOME for the first time to our Wellness Wednesday program! Every Wednesday, October through mid-November, we will be sharing recipes to incorporate into your fall menu. These recipes will include multiple plant-based nutrients and lean animal protein ingredients. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!
Fiesta Butternut Squash and Chicken Soup
• 1 ½ pounds boneless, skinless chicken breasts
• 1 cup quinoa (rinsed and uncooked)
• 1 small butternut squash (approximately 4 cups)
• 1 can or 15.25 ounces low sodium kidney beans
• 1 can or 15 ounces of low sodium corn
• 1 can or 14.5 ounces petite diced tomatoes
• 2 teaspoons minced garlic
• 5 cups low sodium chicken broth
• 2 tablespoons Fiesta Seasoning (1 tablespoon chili powder, 1 tablespoon smoked paprika, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon dried oregano, 1 teaspoon ground cumin and ½ teaspoon cayenne pepper)
Directions: This dish is great prepared in the crock pot on low for 8 hours or high for 4 hours. Start out by preparing your chicken, removing any visible fat. Peel, seed and dice your butternut squash into medium-small size pieces. Rinse and drain your canned kidney beans and corn. Lightly grease your crock pot with nonstick spray. Add your prepared chicken, rinsed quinoa, diced squash, kidney beans, corn, undrained tomatoes, garlic and 2 tablespoons homemade fiesta seasoning. Pour in the chicken broth and mix everything together thoroughly. Cover and let your crock pot do all the hard work! When finished, your quinoa will be cooked through and your squash will be very tender. At this point, remove and shred your chicken. Then place the chicken back into the crockpot.

Recipe Notes: Garnish with optional toppings. For example, green onions, sour cream, fresh parsley and/or cheddar cheese – just to name a few. If you are unsure of how to properly prepare your butternut squash, click on this link for a wonderful tutorial. Leftovers should be stored covered in the refrigerator and eaten within 3-4 days. Also store leftover fiesta seasoning in a sealed container and use as you wish for multiple other dishes/recipes!

Additional Ingredient Suggestions: Carrots, kale, red bell peppers and onion
Substitution Ingredient Suggestions: Ground turkey and sweet potatoes

Nutrient analysis per 1 serving (1 cup) 375 calories, 30g protein, 6.16g fat, 2 monounsaturated fat, 1.9 polyunsaturated fat, 45g carbohydrates, 8.7g fiber, 170mg sodium, 114mg magnesium

This recipe yields about 8 servings at 1 cup per serving and was inspired by
Grocery Shopping List
Using a QR code with your smartphone: 
1. Open the camera app from the home screen, Control Center or lock screen.
2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.

Ingredient Spotlight Resources: Butternut Squash
 Click the links below for helpful nutrition resources on recipe ingredients. Food Facts: Winter Squash

Real Food Encyclopedia: Winter Squash Recipes: Creamy Butternut Squash Soup

Massey Recipe Corner: Butternut Squash

Next week's recipe: Turkey and barley vegetable soup

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am-12 pm, at North Hospital on the downtown MCV campus. 
Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to

(804) 828-8478 | Ask Massey |

Massey does not endorse all integrative health practices. We only recommend those that are known to be safe and have the potential to improve health when used alongside, and never in place of, professional medical care. All cancer patients are advised to consult with their physician before starting any integrative health practice, as some may interfere with medical care. Please call (804) 828-8478 for more information about our Integrative Health program. 
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VCU Massey Cancer Center, 401 College St., Richmond, VA 23298

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