Go Mexican for Lunch with a Mexican Quinoa Casserole

      

May 25, 2017

Ignore those that will ask you if you had beans for lunch. This casserole is packed with protein - just imagine quinoa and beans together in one dish!

  • Prep: 25 mins
  • Cook: 45 mins
  • Yields: 10 Servings

Ingredients

Cooking spray

3 teaspoons olive oil

1 onion, diced

1 large green pepper, diced

2 cloves garlic, minced

2 cups quinoa

1 cup low-sodium, reduced-fat chicken broth

2 ½ cups water

1 (15.5 ounce) can no-salt added, black beans (rinsed and drained)

1 (14.5 ounce) can diced tomatoes

1 tablespoon chili powder

1 teaspoon cumin

¼ teaspoon ground black pepper

1 ½ cups reduced-fat shredded, cheddar cheese

Directions

1Preheat the oven to 350 degrees F. Spray a 9x14-inch baking dish with cooking spray.

2Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.

3Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.

4Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.

Source: Diabetes.org

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Nutrition Facts

Calories240
Sodium185 mg
Potassium500 mg
Protein13 g
Cholesterol10 mg
Sugar5 g
Total Fat6.0 g
Saturated Fat2.3 g
Total Carbohydrates35 g
Dietary Fiber5 g