Caponata Casserole with Chicken and Quinoa
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 cup quinoa, rinsed 12 ounces chicken breast, diced into 1/2 inch cubes2 teaspoons olive oil1 large onion, diced (about 1 cup)3 cloves garlic, sliced2 small eggplants, peeled and diced, (about 2 cups)1 red bell pepper, diced (about 1 cup)* 1 1/2 teaspoons Italian seasoning1/4 cup green olives, chopped (about 1 ounce)1 cup low-sodium marinara sauce2 tablespoons grated Parmesan cheese* Or 1 cup diced mini sweet peppers
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
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
Nutritional Info 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
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