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.

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

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!

 

Recipe from:
Lunch
Main