Baked Chicken and Quinoa Casserole with Vegetables

This Baked Chicken and Quinoa Casserole with Vegetables is a wholesome and hearty dish that combines tender chicken, nutty quinoa, and vibrant vegetables, all baked to perfection. It's a nutritious meal that is easy to prepare and packed with flavor, making it perfect for a cozy dinner.

Ingredients

• Chicken breast - 200 grams, diced
• Quinoa - 100 grams, rinsed
• Chicken broth - 400 ml
• Broccoli florets - 100 grams
• Carrot - 1 medium, diced
• Bell pepper - 1/2, diced
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium saucepan, heat the olive oil over medium heat and sauté the onion and garlic until translucent, about 3-4 minutes.
3. Add the diced chicken to the pan and cook until lightly browned, about 5-6 minutes.
4. Stir in the carrot, bell pepper, and broccoli, cooking for an additional 3-4 minutes until vegetables are slightly softened.
5. In a large mixing bowl, combine the rinsed quinoa, sautéed chicken and vegetables, chicken broth, oregano, salt, and black pepper. Mix well.
6. Transfer the mixture into a greased baking dish and cover with aluminum foil.
7. Bake in the preheated oven for 25 minutes.
8. Remove the foil, sprinkle grated Parmesan cheese on top (if using), and bake for another 10-15 minutes, until the quinoa is cooked and the cheese is golden.
9. Remove from the oven, let it cool for a few minutes, and serve warm.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 75 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle health.
• Rich in fiber from quinoa and vegetables, promoting digestive health.

Tags