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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 157.9
  • Total Fat: 2.0 g
  • Cholesterol: 34.7 mg
  • Sodium: 410.9 mg
  • Total Carbs: 18.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 16.4 g

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

Submitted by: DARK_BLUE

Introduction

This casserole is protein-packed and calorie light, as well as filling and delicious. This casserole is protein-packed and calorie light, as well as filling and delicious.
Number of Servings: 8

Ingredients

    3/4 cup uncooked quinoa
    3/4 cup uncooked white or brown rice, long grain
    3 cups chicken broth or water
    2 chicken breasts ~ 2 cups diced
    3 celery stalks
    1 red onion
    italian seasonings to taste
    olive oil to taste
    crushed garlic to taste

Directions

In a bowl, combine chicken breasts with enough olive oil to lightly coat it. Sprinkle on italian seasonings and crushed garlic to taste. Shake around until well coated. On the grill, cook chicken on medium heat until done. Set aside until cool enough to handle. Dice chicken breasts into small pieces, no larger than your finger nail. Set aside.

Preheat oven to 375 degrees.

In a large oven-safe casserole dish, combine water or chicken broth, dry quinoa, and rice. Cover with a lid and cook at 375F for 45-50 minutes, or until done (quinoa and rice are "done" when all liquid is absorbed).

Chop celery and onion into desired size pieces. Saute in a teaspoon or so of olive oil until cooked. Remove from heat. Add veggies to grain mixture in the oven as soon as they are cooked. Put back in oven and continue baking.

After the 45-50 minutes, add chicken to the casserole dish. Stir to disperse chicken evenly. If necessary, put casserole back in oven for five minutes to heat chicken. Serve once chicken is hot.


For extra deliciousness, add 2 tablespoons of Ragu tomato sauce (add 25 calories) and a dash of parmesan cheese or soy sauce to taste (10 calories per tablespoon) per serving.

Number of Servings: 8

Recipe submitted by SparkPeople user DARK_BLUE.






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