Mexican Chicken Verde Quinoa Casserole Recipe

Nutrition Highlights (pakushanda)

Calories - 395

Fati - 11g

Carbs - 43g

Maprotheni - 34g

Nguva Yese 90 min
Prep 30 min , Cook 60 min
Kushumira 6 (2 makapu nerimwe)

Iyi cheesy Mexican quinoa casserole inofadza vanhu! Uine 10 gramu e- fiber uye 34 gramu emuprotini pamusana pekushanda, iyo tsvimbo kumabvu ako rudzi rwekudya. Zvichiri nani, zvinogadzirwa mudiro imwe chete kuti kuderedza kucheneswa.

Kunze kwekuti chidimbu ichi chiri nyore, chinonaka, uye zvinongoda kudya casserole, banga, uye kugadzira bhokisi kuti igadzirire, chimwe chezvinhu zvandinoda pamusoro pekudya iyi ndezvokuti zviri nyore sei kutarisana nezvinodiwa zvakasiyana siyana uye zvinodyiwa . Ona mazano ose pasi apa.

Zvimwe

• 1 pound chicken mazamu (akachekwa muzvimedu zvakagadzirwa-biteve)
• 1 mukombe quinoa (rinsed)
• 2 makapu machena machena (makedheni, akaderedzwa uye akacheneswa)
• 2 mashizha yellow squash (kana zucchini, akachekwa)
• 8 ounces mushroom (zvikamu zvina)
• 1 (4-ounce) inogona kugadzirwa nemashizha (yakasvibiswa)
• 3/4 mukombe salsa verde
• 1 tablespoon chili pfu
• 1 1/2 mashupuni cumin
• 1/4 teaspoon munyu
• 1/4 teaspoon mutsvuku
• 1 1/2 makapu chicken muto (pasi-sodium)
• 2 makapu pepper uye eiii (yakaneta)
• 1 cup jack cheese (grated)
• Optional: avocado, kupisa muto, cilantro, uye mavara ezvigadzirwa zvekushandira

Kugadzirira

1. Preheat oven kusvika 375 F.
2. Tsvina huru casserole dish nemafuta. Muchidya, funganisa pamwe nyama, quinoa, nyemba nyemba, yellow squash, mushwa, chiles, salsa, zvinonhuwira, munyu, uye pepper.
3. Dururira muto kumusoro, iyo inobatsira kutamisa quinoa kusvika pasi kuti ubike. Pamusoro uye pepper yakasvibira uye eiii.
4. Kuvhara uye nzvimbo muvheni kwemaminitsi makumi matatu. Bvisa chivharo uye usasese cheese pamusoro pepamusoro. Gara kumashure muvheni uye gadzirira mamwe maminitsi makumi matatu.

1. Rega kugara kwemaminitsi gumi kuitira kuti mvura inogona kupedzisa kugadzirisa, uye shumirai neyakagadzirwa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Quinoa, iyo fiber-yakawanda South America pseudo nafsi, inoita chigadziko chakakwana che casserole. Iyo inobatanidzwa zvakanyorova mukati mevheni nechinguva chiduku chekudya kamu. Nzvimbo dzakawanda dzezvitoro zvinotengesa quinoa, asi kana iwe usingakwanisi kuzviwana kana kuti hauzive kana iwe uchida kuti zvishandurwe murairi.

Kana ukashandisa rizi rakasvibirira, rive pamusoro pemikombe 2 yehuni yakanyanya kupisa usati wabika uye uchengetedze casserole yakavhara nguva yose muchoto, sezvo risi tsvuku inotora nguva yakareba kuti igadzire. Kana rizi riri nyoro, shandisai casserole nechizizi uye garai muchoto pamwe nemaminitsi mashanu kunyauka.

Nokuda kweshanduro isina nyama, shandurai huku kune cubes ye tofu , crumbled tempeh, kana kuwedzera dzimwe nyemba. Edzai kusanganiswa kwepineti uye nyemba dzepasi. Zvimwe, kana maruidhaini yako inoda kunge yakaderera, inzwa wakasununguka kubuda kunze kwebhinzi dema uye shandisa imwe hafu pound yehuku.

Funga nezveiyo quinoa casserole recipe template uye uchitamba nemhando dzakasiyana dzakasiyana dzakasanganiswa. Dzorera muMediterranean quinoa casserole nokuputira mumasitini akakonzerwa nemakwenzi e salsa uye chilies, shandisa oregano, basil, uye zvakapwanyika zvitsvuku zvinokonzera zvinonhuwira, nyemba tsvuku pane nzvimbo yakasviba, uye kusasa yebiri kupfuura usati washumira.

Kana kuedza broccoli cheddar version, uchisiya salsa uye chilies, swapping broccoli ye squash, cheddar ye jack cheese, uye shandisa teaspoon ye thyme yakasvibira kuti inonaka.

Kubika uye Kushumira Mazano

Kana iwe wakambotopira quinoa usati wangoona kuti wakanga uine tambo inorwadza zvishoma, dambudziko ringangodaro rave richikanganwa kurisuka. Quinoa inouya yakaputirwa nesaponin, kemikari inowanzoitika inobatsira iyo kudzivirira zvipembenene. Zvisinei, isu vanhu hatidi kutora kunorwadza, saka iva nechokwadi chekupa yako quinoa tsvina yakanaka mune mhete yakanaka yeeeve usati wabika.

Usanetseka zvakanyanya kana iwe uchikwevera casserole yako kubva muchoto uye cherechedza zvimwe zvinyorwa zvinyoro zvinodhaka. Zhinji dzazvo dzichadzikama apo dzigere. Iwe ungada kuongorora casserole kusvika kumagumo ekubika. Kana iyo ikaita yakaoma, wedzera imwe yendima yepamusoro yemukaka.

Iyi kamukira inoita kudya kwakakwana, asi kana uchida chimwe chinhu chikuru, edza kushandiswa kwechigodo cheti tortilla kana chidimbu chakaoma chevaroma, radishes, uye tomato ine lime vinaigrette.