Healthy Foods

Tuscan Chicken Quinoa Casserole (27g of Protein!) – Fit Foodie Finds

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This Tuscan Hen Quinoa Bake is full of Italian flavors, kid-friendly, and has  a whopping 27g protein per serving!

Chicken casserole recipe in a bowl Chicken casserole recipe in a bowl

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We’re BIG followers of quinoa casseroles! We love that they’re straightforward meals to make however are nonetheless flavor-packed and wholesome. Wholesome quinoa casseroles are protein packed whether or not they have meat in them or not.

After you add this Tuscan hen quinoa casserole to the menu, add this wholesome cashew hen casserole and this quinoa broccoli and cheese casserole to the checklist, too!

What’s So Nice About this Casserole

Guess what we use because the liquid on this casserole- TOMATO SOUP! That’s proper, utilizing a field or a can of your favourite tomato soup provides a lot taste to this casserole!

Positive, you may nonetheless use tomato sauce and spices so as to add taste in the event you don’t have tomato soup, however utilizing tomato soup will critically add the very best taste ever! The most effective half is you could get inventive and use common tomato soup or tomato soup with enjoyable flavors, too!

You should use no matter your favourite tomato soup you like, however listed here are a few of our favorites!

Don’t Neglect to Do THESE Issues

On the subject of quinoa casseroles there are a pair steps which can be essential to make sure your casserole cooks accurately and isn’t an entire mess after it bakes.

  1. Be sure that the hen is lower into small and equally sized items. You need the hen to be the identical dimension so that every one the items have the identical prepare dinner time.
  2. You additionally need to ensure that the hen and quinoa are coated by liquid (see under).
  3. Spray your casserole dish with non-stick cooking spray earlier than including the entire components to the dish. It’s going to assist preserve the casserole dish from browning.

Tuscan Chicken Quinoa CasseroleTuscan Chicken Quinoa Casserole

A Few Extra Issues..

Complete + Wholesome Elements

This tuscan hen quinoa casserole is made with traditional Italian components with a wholesome twist! Listed here are the components you’ll want and a few substitution choices if you’re operating low on a couple of issues!

  • Quinoa
  • Tomato Soup (sub marinara sauce)
  • Purple Onion (sub white or yellow onion)
  • Hen Breast
  • Italian Seasoning (sub dried basil, dried oregano, and dried parsley)
  • Garlic Energy (sub with recent garlic or onion powder)
  • Salt + Pepper
  • Water (sub with broth for extra taste)
  • Contemporary Tomatoes
  • Mozzarella Balls (sub shredded mozzarella)

Meal Prep + Freeze

We love utilizing this casserole as a meal prep meal! It’s tremendous straightforward to prep for the week as a result of it’s straightforward to reheat and high with extra scrumptious cheese!

If you wish to freeze this casserole, wait so as to add the cheese and recent basil till after the casserole is thawed and able to bake!

Tuscan chicken quinoa casserole with tomatoes, mozzarella and fresh basilTuscan chicken quinoa casserole with tomatoes, mozzarella and fresh basil Tuscan chicken quinoa casserole in a bowlTuscan chicken quinoa casserole in a bowl

Hen Casserole Recipes

Recipe

Tuscan Hen Quinoa Casserole

This Tuscan Hen Quinoa Bake is full of Italian flavors, kid-friendly, and has  a whopping 27g protein per serving!

  • Prep Time: 20 minutes
  • Prepare dinner Time: 60 minutes
  • Complete Time: 1 hour 20 minutes

Creator: Lee Hersh

Yield: 6 1x

Class: Quinoa Casserole

Methodology: Oven

Delicacies: Tuscan

Weight loss program: Gluten Free

Elements

  • 1.5 cup raw quinoa
  • 1/2 medium purple onion, finely diced
  • 1 lb. boneless, skinless hen breast, lower into bite-sized items
  • 1 tablespoon minced garlic
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1/Eight teaspoon salt
  • 1/Eight teaspoon pepper
  • Three cups creamy tomato soup (We used the Think about model)*
  • 1 cup water*
  • 4 medium-sized tomatoes, sliced into rounds
  • Four oz. pearled Mozzarella balls
  • optionally available drizzle: aged balsamic/balsamic discount

Directions

  1. First, preheat oven to 375ºF and spray a casserole dish with nonstick cooking spray.
  2. Subsequent place 1.5 cups raw quinoa on the underside of the casserole dish.
  3. Then, finely cube onion and lower hen breast into bite-sized items. Switch into casserole dish.
  4. Season hen with minced garlic, Italian seasoning, garlic powder, salt, and pepper.
  5. Subsequent, combine collectively round Three cups of tomato soup with 1 cup of water. Should you purchase tomato soup in a carton, you’re going to get wherever from 3-Four cups of tomato soup, so you should utilize the entire soup, however substitute the remaining with water.
  6. Pour soup combination on high of hen and quinoa and use a spoon to combine, ensuring that the hen and quinoa are submerged.
  7. Cowl casserole dish with tin foil and bake at 375ºF for 30 minutes.
  8. Whereas the casserole is baking, slice 5-6 medium tomatoes.
  9. As soon as the 30 minutes is up, take away the casserole from the oven and stir. Add sliced tomatoes and bake for a further 20 minutes, uncovered.
  10. Lastly, take away casserole yet another time, add mozzarella cheese and bake for a further 10 minutes.
  11. Take away casserole dish from oven and let sit for 10 extra minutes to thicken.
  12. Serve with recent basil.

Notes

  • This recipe was upated on April 8, 2020. The unique recipe might be discovered HERE. The rationale this recipe was updarted was to extend the serving dimension to six in order that no soup is wasted. We additionally simplfied this recipe to take away the “saute” step in order that it’s a lot simpler to make.
  • water/soup: every soup container can have wherever from Three to Four cups of soup in it. Ours had 3.5 cups soup, so we solely used about 1/2 cup of water. The objective is to get Four cups of liquid between the soup and water.

Vitamin

  • Serving Dimension: 1/6
  • Energy: 336
  • Sugar: 4
  • Fats: 8
  • Carbohydrates: 39
  • Fiber: 4
  • Protein: 27

 

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