Healthy One-Pot Mexican Quinoa Casserole

18 40 363
Ingredients Minutes Calories
Prep Cook Servings
5 min 35 min 7
Healthy One-Pot Mexican Quinoa Casserole
Health Highlights

Ingredients


2 tbsp Olive Oil, Extra Virgin
2 breast Chicken breast, boneless, skinless (cut into ½" cubes)
1 cup Red onion (diced)
2 clove(s) Garlic (minced)
6 small pepper(s) Red bell pepper (sliced)
2 can (4oz) Green chili peppers, canned
1 cup Roma tomatoes (diced)
1 can(s) (15oz) Pinto beans, canned (rinsed and drained)
1 cup Quinoa, uncooked
2 cup Chicken broth (stock), low sodium
2 tsp Cumin
1/2 tsp Paprika, smoked
1/2 tsp Salt
1/2 tsp Black pepper
1/2 cup shredded Colby cheese
1 cup cubes Avocado
1/4 cup Green onion (diced)
1/4 cup Cilantro (coriander) (roughly chopped)

Instructions


  1. Heat a large skillet to medium-high heat.
  2. Add olive oil to the pan as well as diced chicken. Cook until the chicken is no longer pink, turning throughout. About 5-7 minutes.
  3. Remove chicken from the pan and put it on a plate. Set aside.
  4. Add onions to the pan. Sauté until translucent, approximately 3-4 minutes.
  5. Add in garlic, sauté for 30 seconds, and immediately add in mini peppers. Sauté for 1-2 minutes.
  6. Add in green chilis, pinto beans, chicken broth, Roma tomatoes, quinoa, cumin, smoked paprika, salt, ground pepper, and cilantro to the pan.
  7. Stir and bring to a boil.
  8. Add chicken in, stir, cover, and reduce to simmer.
  9. Simmer for 15-20 minutes, until liquid is evaporated and quinoa is cooked through.
  10. Remove from heat.
  11. Add cheese to the top. Place cover on and let sit for 1 minute until cheese is melted.
  12. Serve with fresh avocado, green onions, and fresh cilantro.

Notes:

Dairy-Free

  • Omit the cheese or use vegan cheese



Nutrition Facts

Per Portion

Calories 363
Calories from fat 127
Calories from saturated fat 32
Total Fat 14.1 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 6.8 g
Cholesterol 57 mg
Sodium 494 mg
Potassium 1096 mg
Total Carbohydrate 38 g
Dietary Fiber 8.6 g
Sugars 5.8 g
Protein 25.8 g

Dietary servings

Per Portion


Grain 1.2
Meat 0.7
Meat Alternative 0.4
Milk Alternative 0.2
Vegetables 2.2

Energy sources


Pygal37%460.3173148111549159.6560975340040635%356.98843242267947279.678983565194128%311.76216546037807139.8306204734620637%35%28%CarbohydratesFatProtein
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