Baked Chicken Parmesan Quinoa Casserole

Forget going out to eat or ordering takeout every time you crave Mediterranean food. Try making Baked Chicken Parmesan Quinoa Casserole at home. This recipe makes 6 servings with 416 calories, 47g of protein, and 11g of fat each. For $2.87 per serving, this recipe covers 33% of your daily requirements of vitamins and minerals. 712 people were impressed by this recipe. It is brought to you by Fit Foodie Finds. It works best as a main course, and is done in roughly 1 hour and 10 minutes. It will be a hit at your Autumn event. Head to the store and pick up mushrooms, salt and pepper, green bell pepper, and a few other things to make it today. With a spoonacular score of 94%, this dish is amazing. Try {One Dish} Quinoa Chicken Parmesan Casserole, Crispy Baked Quinoa Crusted Chicken Parmesan, and Baked Quinoa Casserole with Chicken and Broccoli for similar recipes.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 60 minutes

 

Ingredients:

4 large chicken breasts (or 6 medium chicken breasts)

1 egg

1 tablespoon minced garlic

2 teaspoons garlic powder

1 medium green pepper, diced

1 cup low-sodium chicken broth

3 cups Marinara Sauce (any kind of spaghetti sauce will work!)

1.5 cup mushrooms, diced

1 cup shredded parmesan cheese

1 cup quinoa, rinsed

salt and pepper, to taste

2 tablespoons flour (I used white whole wheat, but white or gluten-free will work, too!)

1/2 cup yellow onion, finely diced

Equipment:

casserole dish

oven

whisk

bowl

aluminum foil

Cooking instruction summary:

Instructions Preheat oven to 375F and spray a casserole dish with coconut oil cooking spray. Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice 1/2 a yellow onion (~1/2 cup). Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies. Add 3 cups of marinara sauce, 1 cup of chicken broth, and a tablespoon of minced garlic to the casserole dish and mix everything together. Set aside. In a medium-size bowl, mix together flour, shredded parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk. Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated. Place chicken breast on top of quinoa mixture Finally, sprinkle on the leftover parmesan mixture and even more cheese if you desire. Season with salt and pepper, to taste. Bake at 375, uncovered for 20 minutes. Then, cover with tin foil and bake for an additional 40 minutes or until the quinoa is fully cooked.

 

Step by step:


1. Preheat oven to 375F and spray a casserole dish with coconut oil cooking spray.

2. Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice 1/2 a yellow onion (~1/2 cup).

3. Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies.

4. Add 3 cups of marinara sauce, 1 cup of chicken broth, and a tablespoon of minced garlic to the casserole dish and mix everything together. Set aside.

5. In a medium-size bowl, mix together flour, shredded parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk.

6. Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated.

7. Place chicken breast on top of quinoa mixture

8. Finally, sprinkle on the leftover parmesan mixture and even more cheese if you desire. Season with salt and pepper, to taste.

9. Bake at 375, uncovered for 20 minutes. Then, cover with tin foil and bake for an additional 40 minutes or until the quinoa is fully cooked.


Nutrition Information:

Quickview
415k Calories
46g Protein
11g Total Fat
31g Carbs
36% Health Score
Limit These
Calories
415k
21%

Fat
11g
17%

  Saturated Fat
4g
26%

Carbohydrates
31g
11%

  Sugar
6g
8%

Cholesterol
135mg
45%

Sodium
1304mg
57%

Get Enough Of These
Protein
46g
94%

Vitamin B3
18mg
95%

Selenium
59µg
85%

Vitamin B6
1mg
77%

Phosphorus
654mg
65%

Manganese
0.82mg
41%

Potassium
1332mg
38%

Vitamin C
28mg
34%

Vitamin B5
3mg
33%

Magnesium
129mg
32%

Vitamin B2
0.53mg
31%

Calcium
250mg
25%

Copper
0.49mg
24%

Folate
85µg
21%

Iron
3mg
21%

Fiber
4g
20%

Vitamin E
2mg
19%

Vitamin B1
0.28mg
19%

Zinc
2mg
19%

Vitamin A
823IU
16%

Vitamin B12
0.62µg
10%

Vitamin K
5µg
5%

Vitamin D
0.43µg
3%

covered percent of daily need
Widget by spoonacular.com

 

Suggested for you

Berry Frozen Yogurt Popsicles
Easy Tabouleh
Spicy Lump Crab and Avocado Salad
Chicken Parmayonnaise
Cheesy Vegetable Lasagna
Chorizo Nachos
Double Chocolate Mashed Potato Brownies
Chinese-Style Ramp Pancakes
Chocolate Walnut Espresso Loaf
Caramel Crunch Eclairs with Burnt Caramel Pastry Creme
Food Trivia

There are 7,500 varieties of apples grown throughout the world, and if you tried a new variety each day, it would take you 20 years to try them all.

Food Joke

I had just finished visiting a friend in the hospital and stopped by a burger drive-through for lunch to eat on the way back to work. I ordered the #1 combo for $4.29. She said "that'll be $4.83, please drive forward." "$4.83? For a $4.29 meal? That's 54 cents tax!? That can't be right," my mind raced. Tax is 8 cents on the dollar in Huntsville, Alabama and for 4 dollars that would be 32 cents plus 1/3 of 8 cents would be 35 cents max. I'd heard of window workers overcharging drive through customers and skimming the money for themselves. Someone did just that to me at a Hardees couple of years ago. I didn't have my calculator watch so I got a pen and paper and did the long division since there were 2 cars ahead of me. Let's see ... 483/429 ... over 12 percent tax!? When I got to the window I handed her a 5 and said "what's the sales tax in Huntsville?" She didn't know. I said "$4.83 for a $4.29 meal is 12 percent tax. That can't be right. Can I talk to the manager?" She gave me my change and called the manager. So the manager comes over. I ask what the sales tax is in Huntsville, and she says 8 percent. I say that I just paid $4.83 for a $4.29 meal and that's over 12 percent sales tax. She got a funny look on her face and said that maybe the computer had rung it up wrong or had charged me for the biggie size . She admitted it was supposed to be 4.63, and opened the drawer to give me my extra change. "HA!" I thought to myself. "Six years engineering school has so heightened my mental mathematical adeptness that I can do percentages in my head and my superior intellect has foiled a feeble attempt by a drive-through worker to overcharge me!" So what did this mathematical wizard do next? I took the twenty cents she handed me, proud of my staggering genius, and smugly drove off without my food.

Popular Recipes
slow cooker skinny cheesesteaks

Healthy Seasonal Recipes

Wickedly good fish taco sauce

Soup Addict

S’More Shake

Just a Taste

Oven Potato Wedges

Taste of Home

Sun-dried Tomato & Artichoke Tuna Casserole

Foodista