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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 372.4
  • Total Fat: 9.0 g
  • Cholesterol: 51.5 mg
  • Sodium: 255.1 mg
  • Total Carbs: 45.6 g
  • Dietary Fiber: 5.2 g
  • Protein: 28.8 g

View full nutritional breakdown of Caponata Casserole with Chicken and Quinoa calories by ingredient
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Caponata Casserole with Chicken and Quinoa

Submitted by: CHEF_MEG
Caponata Casserole with Chicken and Quinoa

Introduction

A perfect oven to table dish that can be easily adapted to suit your pantry and palate. A perfect oven to table dish that can be easily adapted to suit your pantry and palate.
Number of Servings: 4

Ingredients

    1 cup quinoa, rinsed
    12 ounces chicken breast, diced into 1/2 inch cubes
    2 teaspoons olive oil
    1 large onion, diced (about 1 cup)
    3 cloves garlic, sliced
    2 small eggplants, peeled and diced, (about 2 cups)
    1 red bell pepper, diced (about 1 cup)*
    1 1/2 teaspoons Italian seasoning
    1/4 cup green olives, chopped (about 1 ounce)
    1 cup low-sodium marinara sauce
    2 tablespoons grated Parmesan cheese

    * Or 1 cup diced mini sweet peppers

Tips

Use this recipe as a base, then switch out the vegetables, cheeses, or spices for some of your favorites. Not a fan of eggplant? Add chopped mushrooms. Or try sliced leeks, chopped yellow squash, or shredded carrots.

For a meatless meal, omit the chicken or swap in one can of chickpeas or a block of firm tofu.

Photo credit: PhotoKitchen.net


Directions

Preheat the oven to 375 degrees Fahrenheit.

Coat an 8" X 10" inch oven-safe dish with cooking spray.

Add the quinoa and 1 1/4 cups water to a medium saucepan set over high heat. Bring to a boil, cover and reduce heat to low. Simmer for 10-12 minutes, until the quinoa starts to uncurl slightly and the water has evaporated.

While the quinoa is cooking, place a large skillet over medium heat. Coat the hot pan with cooking spray, then add the chicken.
Cook the chicken until it is no longer pink, stirring occasionally.

Transfer the chicken to a bowl, cover to keep warm, and return the skillet to the heat.

Heat the oil, then add the onion, garlic, eggplant and peppers. Cook, stirring occasionally, for 3-4 minutes, just until the onions soften.

Stir in 1/2 cup of the marinara sauce, 1/4 cup water, the Italian seasoning, olive, chicken, and the quinoa.

Remove from heat and carefully pour the mixture into the prepared baking dish.

Top with the remaining sauce and the cheese.

Cover and bake for 12-15 minutes, until the sauce starts to bubble and the cheese melts.

Allow to rest five minutes, then slice into four servings.

Serving Size: Makes 4 (1 1/4 cup) servings






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Member Ratings For This Recipe


  • Incredible!
    5 of 5 people found this review helpful
    This recipe is absolutely A-MAZE-ING!! I loved every bite and wouldn't change a thing! - 4/1/13

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  • Very Good
    5 of 5 people found this review helpful
    I enjoyed this very much. I even used the olives which I never eat. This is a very light casserole and was very filling. I was looking for a good use of quinoa and I love eggplant and red peppers. - 3/31/13

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  • 2 of 8 people found this review helpful
    This will be very easy to adapt using firm tofu instead of chicken for the vegetarians. I think this is what will be on the table for dinner tonight! - 3/27/13

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  • Very Good
    2 of 16 people found this review helpful
    zucchini is what I will use not eggplant, my husband does not eat E.P. said for him. this sounds great! - 3/27/13

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  • 1 of 1 people found this review helpful
    Very easy to make. Family didn't know eggplant was an ingredient until after they ate it. - 5/10/13

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  • Incredible!
    1 of 1 people found this review helpful
    This was so good. YES AMAZING! A keeper for sure. First time I had Quinoa. It will be a staple in my house from now on. Fantastic recipe. - 5/2/13

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  • Incredible!
    1 of 1 people found this review helpful
    It was great...thanks for posting...froze the other 3 servings for another meal - 4/18/13

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  • Incredible!
    1 of 1 people found this review helpful
    This is a keeper! I used chicken thigh meat, Japanese eggplant, roasted the veggies instead of sauteing them, and added 1 TBL of capers, and 1 TBL of golden raisins. Delicious and filling! - 4/14/13

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  • Very Good
    1 of 10 people found this review helpful
    This really sounds good. LOOKS good too. Like that it makes 4 servings, which I can freeze for later. I would not use egg plant though. There are so many other yummy veggies to use. Thanks for this one. - 3/27/13

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  • For some reason, I just don't like quinoa, so I substitute brown rice and really like it. I'm very sodium and dairy sensitive so I make my own sauce and leave off the parmesan. I use a couple of tablespoons of home made bread crumbs instead to make a crust on the top. - 8/24/14

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  • What a great combination of ingredients! This is easy to prepare and so delicious! Thanks for sharing. - 8/24/14

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  • Delicious and very filling. I also added mushrooms. - 2/14/14

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  • I love this! I have home grown eggplant and I love quinoa! Rich and filling. I will make this with ground beef and also without any meat at all. - 8/25/13

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  • I didn't think it was very good as leftovers, unfortunately. Otherwise, great recipe and very flexible! - 6/3/13

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  • This was delicious, but probably a little too much prep time for a weekday meal. I substituted sliced mushrooms for the pepper. - 4/21/13

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  • Amazing. I loved the way this is all put together, and I like to find new quinoa recipes to make any day - 4/17/13

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  • Excellent. I used chicken thighs but frankly, it would have been just as good without the chicken! Then I could add more cheese! It was a huge portion. I used Prego sauce for the marinara. Served with steamed asparagus. Great dinner. Leftovers heated well, too. - 4/16/13

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  • Bad
    0 of 7 people found this review helpful
    Seem to be yummy and low-fat . - 4/16/13

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  • Made this for dinner tonight. Didn't have eggplant so used mushrooms. This was delicious! - 4/14/13

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  • 0 of 3 people found this review helpful
    Yummy! - 3/28/13

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  • Incredible!
    0 of 2 people found this review helpful
    This is delicious!!! - 3/27/13

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