Healthy Quinoa Chicken Parmesan
A high-protein baked casserole combining diced chicken, quinoa, and tomato sauce layered with mozzarella and parmesan cheese.
Ingredients
- 680g chicken breast, diced
- 1 cup quinoa
- 480ml water
- 1 medium red onion, chopped
- 3 cloves garlic (1½ teaspoons minced)
- 1 tablespoon olive oil
- 1 can no-salt-added diced tomatoes (405g)
- 1 can tomato sauce (425g)
- ¼ teaspoon crushed red pepper
- ¼ teaspoon lemon pepper
- ½ teaspoon oregano
- ½ teaspoon basil
- ½ teaspoon parsley
- 1 cup fat-free or reduced-fat mozzarella cheese
- ⅓ cup whole wheat bread crumbs
- ½ cup grated parmesan and romano cheese
Original recipe: https://theproteinchef.co/healthy-quinoa-chicken-parmesan-recipe/
Method
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Add quinoa and water to a stovetop pan. Bring to a boil, then reduce heat to low and simmer 15–20 minutes until water is absorbed. Remove from heat.
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Chop the red onion and garlic. Heat olive oil in another pan over medium heat and cook onion and garlic until browned.
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Reduce heat to low-medium. Add diced tomatoes, tomato sauce, spices, cooked quinoa, and diced raw chicken. Simmer for 5 minutes.
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Coat a baking dish with non-stick spray. Add half the mixture, then top with half the bread crumbs, mozzarella, and parmesan.
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Add the remaining mixture and top with the remaining bread crumbs and cheeses.
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Cover with foil and bake at 190°C for 15 minutes.
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Remove foil and bake for another 15 minutes until bubbly and golden.