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
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