Chicken and Vegetable Casserole with Quinoa

This Chicken and Vegetable Casserole with Quinoa is a wholesome and flavorful dish that combines tender chicken, vibrant vegetables, and protein-packed quinoa for a nutritious lunch. It's easy to prepare and perfect for a healthy meal any day of the week.

Ingredients

• Chicken breast - 200 grams, diced
• Quinoa - 100 grams, rinsed
• Broccoli - 100 grams, chopped
• Carrot - 50 grams, diced
• Bell pepper - 50 grams, diced
• Onion - 50 grams, chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Low-sodium chicken broth - 250 ml
• Dried thyme - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Grated cheese (optional) - 30 grams

Steps

1. Preheat the oven to 180°C (350°F).
2. In a medium saucepan, heat olive oil over medium heat. Add onion and garlic, sauté until translucent.
3. Add diced chicken to the pan and cook until browned, about 5 minutes.
4. Stir in broccoli, carrot, and bell pepper, cooking for another 3-4 minutes.
5. Add quinoa, chicken broth, thyme, oregano, salt, and pepper. Bring to a boil.
6. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and liquid is absorbed.
7. Transfer the mixture to a baking dish and sprinkle grated cheese on top if desired.
8. Bake in the preheated oven for 15-20 minutes until the casserole is bubbly and golden.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.8 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, promoting overall health.

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