Meatless Monday: Mexican Quinoa Casserole

March 10, 2014 at 11:10 am Leave a comment

Mexican Quinoa Casserole

Ingredients:

  • Cooking spray
  • 3 teaspoons olive oil
  • 1 onion, diced
  • 1 green pepper, diced
  • 2 cloves garlic, minced
  • 2 cups quinoa
  • 1 cup low-sodium, vegetable broth
  • 2 ½ cups water
  • 1 15.5 ounce can 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 cheddar cheese, shredded

Instructions:

  1. Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
  2. Heat 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.
  3. Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
  4. Pour 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.
  5. Makes 10 servings.

Nutritional Information per 1/2 cup Serving:

  • Calories 240
  • Total Carbohydrate 35 g
  • Protein 13 g
  • Total Fat 6 g
  • Sugar 5 g
  • Dietary Fiber 5 g
  • Cholesterol 10 mg

*Recipe from the American Diabetes Association My Food Advisor: www.Diabetes.org*

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Entry filed under: Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , .

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