Caponata Casserole with Chicken and Quinoa
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
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
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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
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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