South of the Border Quinoa Casserole

 

The Texan and I are turning over a new leaf - to be that healthy, gym rat couple from now on. As such, we are also focusing on reigning in our diets. While I've always leaned toward the healthier side of cooking, I am also very gifted in the art of  frying everything I get my hands on. However, I'm going to be better about that - promise. However, one thing I was not willing to give up in the name of healthy was great tasty, filling food. While I do love a good salad, I warned the Texan that I refused to survive off of two lettuce leaves and half a chicken breast every night. So, I created / researched / modified recipes that are both healthy and super yummy. The first of which I would like to introduce you to is this lovely South of the Border Quinoa Casserole. The casserole is smokey, a little cheesy, and amazingly full of protein. Not to mention, according to Pappa Keg, his two servings only amounted to 12 WW points.

Here's the nutrition rundown on this recipes, assuming it makes 8 servings:
Calories: 282
Carbs: 42
Fat: 5
Protein: 17
 
Without further ado, your next healthy, yet filling, main course...

Notes:

• Feel free to use any vegetables you like or have on hand in this recipe - it is very versatile. For example, summer squash would be a nice addition to the dish or mixed vegetables if you have a bag you need to use in the refrigerator.
• Use any cheese that you love or have on hand. I used the Walmart Fiesta blend, because I think it melts beautifully.
• This dish can be vegetarian or not, depending on your preferences. If you have an especially hungry dinner audience, feel free to add as much meat as you think they'll enjoy. I went very light with only one chicken breast, so that there was just a hint of meat for the Texan.
• In order to release the entire flavor of the oregano, pour the dried leaves in your hand and rub your hands together so that all of the oils are released from the leaves.
• For the spicier among you, serve with Tabasco Chipotle - soooo good.

South of the Border Quinoa Casserole

1 c. quinoa, uncooked
2 c. chicken stock
1 T olive oil
1 bell pepper, chopped
1 medium onion, chopped
2 t garlic, minced
1 c mushrooms, sliced
15 oz can black beans, drained and rinsed
28 oz can diced tomatoes, drained
1/4 c roasted green chiles or 1 4 oz can diced green chiles
1 1/2 c frozen corn
1 c frozen peas
1 chicken breast, cooked and chopped (optional)
1/2 t cumin
1 t oregano
3 t chili powder
2 t lemon pepper
1 lime, juiced
Salt
1 1/2 - 2 c shredded cheese

Spray a 9 x 13 pan with cooking spray and set it aside. Preheat oven to 375.

Cook the quinoa per the package directions, using the 2 cups of chicken broth as the liquid for added flavor.

Meanwhile, in a large skillet, heat the olive oil over medium - high heat. Saute the onions and peppers in the oil until soft, about 7 minutes. Add the garlic and mushrooms and saute for another 3-5 minutes, until the mushrooms begin to brown.

In a large bowl, combine the sauteed vegetables, beans, chiles, tomatoes, corn, peas, chicken (if using) spices, and lime juice. Salt the mixture to taste. Mix thoroughly and transfer the mixture to the prepared baking dish.

Bake for 30-45 minutes, until the quinoa on top becomes crispy. Remove from the oven, spread a layer of cheese on top of the entire casserole, and bake for another 10 minutes or until the cheese is melted.