Healthy One-Pot Mexican Quinoa Casserole

18 40 291
Ingredients Minutes Calories
Prep Cook Servings
5 min 35 min 9
Healthy One-Pot Mexican Quinoa Casserole
Health Rating

Ingredients


2 tbsp Olive oil
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)
2 tsp Cumin
1/2 tsp Paprika, smoked
1 tsp Salt
1 tsp Black pepper
1/4 cup Cilantro (coriander)
1/2 cup shredded Colby cheese
1 cup cubes Avocado
1/4 cup Green onion, scallion, ramp (diced)

Instructions


1. Heat a large skillet to medium high heat.

2. Add olive oil to pan as well as diced chicken. Cook until chicken is no longer pink, turning throughout. About 5-7 minutes.

3. Remove chicken from the pan and put on plate. Set aside.

4. Add onions to 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 it melted.

12. Serve with fresh avocado, green onions, and fresh cilantro.

Notes:

For Dairy Free - omit the cheese

Chicken

is a great source of lean protein which aids in muscle growth and repair!

Beans

are a great source of fibre which help to promote healthy digestion!

 


Nutrition Facts

Per Portion

Calories 291
Calories from fat 95
Calories from saturated fat 23.4
Total Fat 10.5 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.3 g
Cholesterol 36 mg
Sodium 640 mg
Potassium 812 mg
Total Carbohydrate 28.9 g
Dietary Fiber 6.7 g
Sugars 4.3 g
Protein 20.1 g

Dietary servings

Per Portion


Grain 0.9
Meat 0.6
Meat Alternative 0.3
Milk Alternative 0.1
Vegetables 1.7

Energy sources


Pygal40%463.2868158135674167.3708702338111333%347.1638932477831276.374766318294428%313.10299578631975138.2122079383706840%33%28%CarbohydratesFatProtein
Recipe from:
Lunch
Main