Chicken and Vegetable Casserole with Quinoa and Rice

This Chicken and Vegetable Casserole combines tender chicken, colorful vegetables, and a wholesome blend of quinoa and rice, creating a satisfying and nutritious meal. Perfect for a cozy dinner, this dish is both comforting and packed with flavor.

Ingredients

• Chicken breast - 250 grams, diced
• Quinoa - 1/2 cup (90 grams), rinsed
• Brown rice - 1/2 cup (100 grams), rinsed
• Vegetable broth - 2 cups (480 ml)
• Carrot - 1 medium (70 grams), diced
• Zucchini - 1 medium (150 grams), diced
• Bell pepper - 1 medium (150 grams), diced
• Onion - 1 small (70 grams), diced
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon (15 ml)
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat your oven to 190°C (375°F).
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced carrot, zucchini, and bell pepper to the skillet. Sauté for an additional 5-7 minutes until the vegetables begin to soften.
4. In a bowl, mix the diced chicken with thyme, salt, and black pepper. Add the chicken to the skillet, cooking until browned, about 5-6 minutes.
5. Stir in the rinsed quinoa and brown rice, ensuring they are well mixed with the chicken and vegetables.
6. Pour in the vegetable broth and bring to a gentle boil.
7. Once boiling, transfer the mixture to a greased 9x9 inch (23x23 cm) baking dish, spreading it evenly.
8. Cover the dish with aluminum foil and bake for 30 minutes.
9. After 30 minutes, remove the foil and bake for an additional 10-15 minutes, or until the grains are cooked through and the chicken is tender.
10. Remove from the oven, let cool for a few minutes, and garnish with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken and quinoa, supporting muscle health.
• Rich in dietary fiber from vegetables and whole grains, aiding digestion.

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