Corn Quinoa Casserole
Ingredients
The base
-
1
cup
uncooked quinoa
-
2
cups
reduced sodium chicken broth
-
1
tablespoon
extra virgin olive oil
-
2
teaspoons
extra virgin olive oil
-
2
medium
boneless skinless chicken breasts (cut into bite-sized pieces)
The vegetables
-
2
cups
diced zucchini
-
2
cups
white or yellow corn (cut from the cob)
-
1
medium
red bell pepper (seeded and diced)
-
3
cloves
garlic (minced)
-
3
green onions (sliced)
The sauce
-
2
tablespoons
unsalted butter
-
2
tablespoons
all-purpose flour
-
1
cup
non-fat milk
The seasonings
-
1
teaspoon
dried oregano
-
½
teaspoon
dried basil
-
1
teaspoon
kosher salt
-
½
teaspoon
ground black pepper
The cheese
-
1½
cups
freshly grated reduced fat cheese (about 6 ounces)
Instructions
- Cook the quinoa in chicken broth until tender, then set aside.
- Preheat the oven to 350°F and prepare a baking dish.
- In a skillet, heat olive oil and cook the chicken until no longer pink, then set aside.
- Sauté the bell pepper, corn, zucchini, garlic, and half of the green onions until softened.
- Make a roux with butter and flour, then whisk in remaining chicken broth and milk until smooth.
- Add oregano, salt, and pepper, then simmer until thickened.
- Stir in cooked quinoa, chicken, veggies, and half of the cheese.
- Pour into the baking dish, top with remaining cheese and green onions.
- Bake for 20-25 minutes until golden and bubbly, then let cool slightly before serving.
Nutrition Facts (estimated)
Servings
6
Calories
389
Total fat
13g
Total carbohydrates
38g
Total protein
32g
Sodium
500mg
Cholesterol
66mg
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