Chicken & Black Bean Quinoa Casserole
- Number of Servings: 6
Ingredients
1 (14.5 oz) can diced tomatoes1 (14.5 oz) can black beans, drained and rinsed1 cup canned or frozen corn, thawed2 fresh jalepeno peppers, diced1/4 cup salsa3/4 cup water2 Tbsp taco seasoning1 lb. skinless chicken breast1 cup dry quinoa1 cup reduced fat shredded cheddarfat free sour cream for topping (optional)**I included 1 Tbsp of sour cream per serving in the nutrition calculations
Preheat oven to 400º.
In a large saucepan, combine first 7 ingredients (tomatoes through taco seasoning) over medium-high heat. Bring to a boil, add chicken, and reduce heat to low. Simmer for about 30 minutes until chicken is cooked through and very tender.
Remove chicken, set aside. Add quinoa to pot and cook until it "blooms". Watch to see if you need to add more water, product should remain slightly saucy.
Tear chicken into large chunks and add back to mixture. Transfer to a 2-quart baking dish. Top with cheese and bake for about 10-15 minutes until browned and bubbly.
If desired, top with fat-free sour cream.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user LEB0401.
In a large saucepan, combine first 7 ingredients (tomatoes through taco seasoning) over medium-high heat. Bring to a boil, add chicken, and reduce heat to low. Simmer for about 30 minutes until chicken is cooked through and very tender.
Remove chicken, set aside. Add quinoa to pot and cook until it "blooms". Watch to see if you need to add more water, product should remain slightly saucy.
Tear chicken into large chunks and add back to mixture. Transfer to a 2-quart baking dish. Top with cheese and bake for about 10-15 minutes until browned and bubbly.
If desired, top with fat-free sour cream.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user LEB0401.
Nutritional Info Amount Per Serving
- Calories: 345.7
- Total Fat: 5.0 g
- Cholesterol: 49.2 mg
- Sodium: 925.6 mg
- Total Carbs: 45.7 g
- Dietary Fiber: 6.4 g
- Protein: 31.9 g