The general recipe for this fantastic quinoa chicken parm is from this site http://dhftns.com/healthy-quinoa-chicken-parmesan-recipe-low-fat/. A few changes were made because I didn't have the ingredients at the time.
Quinoa Chicken Casserole
- 1 Cup (184g) Qunioa
- 2 Cups (16oz) Water
- 1 Medium Red Onion (Chopped)
- 3 Cloves Garlic (Chopped) or 1 1/2 Teaspoons Minced Garlic
- 1 Tablespoon Olive Oil
- 14.5oz Can (411g) No Salt Added Diced Tomatoes
- 15oz Can (425g) Tomato Sauce
- 1/4 Teaspoon Crushed Red Pepper
- 1/4 Teaspoon Lemon & Pepper
- 1/2 Teaspoon Oregano
- 1/2 Teaspoon Basil
- 1/2 Teaspoon Parsley
- 1 1/2 Pounds (24oz) Chicken Breast (Chopped)
- 1 Cup (112g) Fat Free or Reduced Fat Mozzarella
- 1/3 Cup (30g) Whole Wheat Bread Crumbs (Optional)
- 1/2 Cup (50g) Parmesan & Romano Grated Cheese
Add your quinoa and water to a medium size stove top pan. Bring the quinoa to a boil and then put your heat on low. Let it simmer until all of the water is absorbed. Remove from heat. Chop your onion and garlic. Take out a medium size saucepan, put your burner on medium heat, and add in 1 tablespoon of olive oil. Let the olive oil heat up. Add in our chopped onion and garlic. Once the onion and garlic start to brown, turn your burn to a low-medium heat, add in the diced tomatoes, tomato sauce, crushed red pepper, lemon & pepper, oregano, basil, parsley, quinoa, and chicken. Let simmer for 5:00. Take out a baking dish (that holds at least 3 quarts), coat it with non-stick cooking spray, and add in half of your mix. Top first layer with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Add in the rest of your mix. Top again with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Cover with tin foil and cook on 375 for 15:00. Remove tin foil and cook for another 15:00. Enjoy!
Just some notes:
For some reason, there were no onions so I used yellow bell peppers instead. Additionally, chopped up some remaining sticks of celery and threw those in. Also left out the bread crumbs since they were optional in the first place. Used some basil leaves instead of grounded leaves.
High protein, healthy and yummy!
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