CHICKEN AND BROCCOLI QUINOA CASSEROLE
This Chicken and Broccoli Quinoa Casserole is a fantastic balance of chicken breast tenderised quinoa at your best nutrition. It is creamy Greek yoghurt-based to add richness without adding fat and has a cheesy top made of cheddar. Finished with garlic powder and simply a few easy seasonings, make it ready to fast into assemble and then bake, bubbling and golden. This perfect meal prep combines high protein, fibre, and nutrients in each bite to create healthy, delicious family dinners or busy nights.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Fall, Casual Gathering, Weeknight Meal
SPECIAL CONSIDERATION / DIETARY CONCERNS
High Protein, Low Fat, Kid Friendly, Gluten-Free, High Fibre
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS OF CHICKEN AND BROCCOLI QUINOA CASSEROLE
- 50g quinoa, cooked
- 100g chicken breast, cooked and diced
- 50g broccoli florets
- 2 tbsp Greek yogurt
- 1 tbsp shredded cheddar cheese
- 1/4 tsp garlic powder
- Salt and pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 250
- Protein: 20g
- Fat: 8g
- Carbohydrates: 15g
- Fibre: 3g
- Sodium: 300mg
- Sugars: 3g
PREPARATION OF CHICKEN AND BROCCOLI QUINOA CASSEROLE
- Preheat Oven: Set the oven to 180°C (350°F) and grease a small-sized baking dish.
- Mix ingredients: Mix the cooked quinoa and shredded chicken breast with the broccoli florets in a bowl. Stir in the yoghurt, garlic powder, salt, and pepper mixed well into an all-coated and seasoned mixture.
- Assemble the Casserole: Transfer the quinoa mixture to the prepared baking dish. Spread an even layer of the mixture. Evenly distribute the shredded cheddar on top, as much of the surface as possible, for a nice golden crust.
- Bake the Casserole: Put the casserole into the baking dish on the middle rack of the preheated oven and bake for 15-20 minutes or so, until the cheese is melted, bubbly, and very lightly golden. It should be hot all the way through; bake for five more minutes if necessary.
- Serve and Enjoy: Remove it very carefully from the oven. Let it rest for some minutes before you serve it. Serve it hot. Enjoy the flavours and the texture.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- Cut the broccoli florets into small pieces to ensure they cook through and retain a tender bite.
- To enrich it further, add a tablespoon of milk or some extra dollop of Greek yoghurt to the mix before baking.
- Rotisserie chicken works well in this recipe and saves prep time.
VARIATIONS
- For a vegetarian, replace the tofu with chickpeas.
- Add other vegetables like bell peppers, mushrooms, or spinach for flavour and nutrients.
- Try using mozzarella or Monterey Jack cheese to change the flavour.
PREPPING AND STORAGE
- Fridge: Keep leftovers in a container for up to 3 days.Reheat in oven at 180°C (350°F) for 10-15 minutes.
- Freezing: Wrap the unbaked casserole and freeze for up to 1 month. Thaw overnight in the refrigerator; bake as directed.