Chicken & Black Bean Quinoa Casserole
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Chicken & Black Bean Quinoa Casserole calories by ingredient
Introduction
Adapted from a Food.com recipe. Chock full of protein! If you need to cut some salt substitute lower-sodium taco seasoning or make your own salt-free mix at home. Adapted from a Food.com recipe. Chock full of protein! If you need to cut some salt substitute lower-sodium taco seasoning or make your own salt-free mix at home.Number of Servings: 6
Ingredients
-
1 (14.5 oz) can diced tomatoes
1 (14.5 oz) can black beans, drained and rinsed
1 cup canned or frozen corn, thawed
2 fresh jalepeno peppers, diced
1/4 cup salsa
3/4 cup water
2 Tbsp taco seasoning
1 lb. skinless chicken breast
1 cup dry quinoa
1 cup reduced fat shredded cheddar
fat free sour cream for topping (optional)*
*I included 1 Tbsp of sour cream per serving in the nutrition calculations
Directions
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.
