Casseroles and comfort food go hand-in-hand. Many call for a sodium-filled condensed soup, but did you know it’s super easy to make your own with the help of a few pantry staples like flour, milk and broth? This quinoa-based casserole is packed with protein and nutrient-rich veggies like mushrooms, kale and onions.

Mushroom, Kale & Chicken Quinoa Casserole

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Servings 4 Prep Time 15minutes
Cook Time 40minutes
Servings 4 Prep Time 15minutes
Cook Time 40minutes
Casseroles and comfort food go hand-in-hand. Many call for a sodium-filled condensed soup, but did you know it’s super easy to make your own with the help of a few pantry staples like flour, milk and broth? This quinoa-based casserole is packed with protein and nutrient-rich veggies like mushrooms, kale and onions.
Ingredients
  • 2 boneless, skinless chicken breasts
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon poultry seasoning
  • 2 tablespoons (plus 1 Tbsp.) olive oil, divided
  • 16 ounces Highline Mushrooms® sliced mushrooms
  • 1 small RealSweet® Vidalia® onion, diced
  • 1 (5 oz.) package Earthbound Farm® organic baby kale
  • 1 tablespoon flour
  • 1/2 cup skim milk
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup water
  • 2 cups quinoa, cooked according to package directions
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup grated Parmesan cheese
Directions
  1. Preheat oven to 350F.
  2. Cut chicken in half and place in large casserole dish. Season with salt, pepper and poultry seasoning. Bake 20 minutes, or until chicken is cooked through. Remove from heat and let cool before shredding. Set aside.
  3. While chicken is baking, heat 2 Tbsp. oil in large skillet over medium heat. Add mushrooms and onions and cook 7-10 minutes, or until onions are translucent. Add kale and cook 3-5 minutes, or until wilted. Stir in flour to coat vegetables. Stir in milk, broth and water, and simmer 2-3 minutes, or until sauce starts to thicken slightly
  4. Transfer vegetables and cooked quinoa to the casserole dish and mix with shredded chicken.
  5. Combine breadcrumbs, parmesan cheese and 1 Tbsp. olive oil in small bowl. Sprinkle on top of casserole.
  6. Bake 20 - 25 minutes, or until bubbly.
Nutritional Value
Calories 390 Fat 16g Protein 27g Carbohydrates 35g Fiber 5g Sodium 502mg Cholesterol 47mg Sugar 5g Calcium 191mg Iron 3.5mg
Tags , , , ,
Servings 4 Prep Time 15minutes
Cook Time 40minutes
Servings 4 Prep Time 15minutes
Cook Time 40minutes
Casseroles and comfort food go hand-in-hand. Many call for a sodium-filled condensed soup, but did you know it’s super easy to make your own with the help of a few pantry staples like flour, milk and broth? This quinoa-based casserole is packed with protein and nutrient-rich veggies like mushrooms, kale and onions.
Ingredients
  • 2 boneless, skinless chicken breasts
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon poultry seasoning
  • 2 tablespoons (plus 1 Tbsp.) olive oil, divided
  • 16 ounces Highline Mushrooms® sliced mushrooms
  • 1 small RealSweet® Vidalia® onion, diced
  • 1 (5 oz.) package Earthbound Farm® organic baby kale
  • 1 tablespoon flour
  • 1/2 cup skim milk
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup water
  • 2 cups quinoa, cooked according to package directions
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup grated Parmesan cheese
Directions
  1. Preheat oven to 350F.
  2. Cut chicken in half and place in large casserole dish. Season with salt, pepper and poultry seasoning. Bake 20 minutes, or until chicken is cooked through. Remove from heat and let cool before shredding. Set aside.
  3. While chicken is baking, heat 2 Tbsp. oil in large skillet over medium heat. Add mushrooms and onions and cook 7-10 minutes, or until onions are translucent. Add kale and cook 3-5 minutes, or until wilted. Stir in flour to coat vegetables. Stir in milk, broth and water, and simmer 2-3 minutes, or until sauce starts to thicken slightly
  4. Transfer vegetables and cooked quinoa to the casserole dish and mix with shredded chicken.
  5. Combine breadcrumbs, parmesan cheese and 1 Tbsp. olive oil in small bowl. Sprinkle on top of casserole.
  6. Bake 20 - 25 minutes, or until bubbly.
Nutritional Value
Calories 390 Fat 16g Protein 27g Carbohydrates 35g Fiber 5g Sodium 502mg Cholesterol 47mg Sugar 5g Calcium 191mg Iron 3.5mg

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