Wednesday, March 4, 2015

Chicken & Quinoa Casserole

Seriously, who doesn't love a casserole?  You have your protein, veggies, and grains all whipped up in one dish!  Easy to make, easy to eat, easy to clean up.  It's the lazy cook's trifecta. My newest one dish favorite is this Chicken & Quinoa Casserole.  For this particular go-around, I decided that mushrooms, asparagus, and sun-dried tomatoes would be my vegetables, but this recipe is so adaptable!  Feel free to swap out those veggies for whatever vegetables you're craving, or (keeping with the lazy theme) whatever is in your fridge.   I replace all 3 veggies for just lots of broccoli when I'm making it with my picky toddler in mind.  Report back if you try a different combination that you'd recommend!

Chicken & Quinoa Casserole
With Asparagus, Mushrooms, & Sun-dried Tomatoes

Serves 4-6

2 Tbsp Olive Oil
8 oz Baby Bella Mushrooms, sliced
1 lb Boneless Chicken Breasts, cut into bite-sized pieces
7 oz Sun-Dried Tomatoes, drained of oil and diced
1 Cup Steamed Asparagus, cut into 2" pieces
1 tsp Garlic Powder
1 1/4 Cup Chicken Broth
1/2 Cup All Purpose Flour
2 Cups Whole Milk
3/4 Cup Uncooked Quinoa
3/4 Cup Sharp White Cheddar, shredded
Salt & Pepper, to taste


1.  Preheat the oven to 375 degrees.  Grease a 9 x 13 (or 2 quart) baking dish.

2.  Heat a large skillet over medium-high heat.  Add in the olive oil and then the mushrooms and sauté until the mushrooms start to sweat.  Add in the chicken and continue sautéing until the chicken has browned on all sides (does not need to be cooked through).  Remove from heat and stir in the sun dried tomatoes, asparagus, and garlic powder.  Set aside.

3.  In a medium saucepan, heat the chicken broth to a boil over high heat.  Add in the flour and whisk for one minute.  Add in the milk, and once simmering, reduce heat to low.  Let simmer for 5 minutes, whisking frequently, or until thick.  Pour mixture over the vegetable-chicken mixture in the skillet.  Mix in the uncooked quinoa, and season with salt and pepper.

4.  Spoon the combined ingredients into the greased casserole dish.  Bake covered for 30 minutes.  Remove from oven, stir, and then top with shredded cheese and return to the oven covered and bake for an additional 10 minutes, or until quinoa is cooked and cheese has melted.

Serving Size:  1/6th of Casserole
Calories:  422
Fat:  19
Carbs:  35
Protein:  27

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