Mexican Quiona Casserole!

by Bethany Vessey, Registered Dietitian on July 24, 2013

What are you having for supper tonight??? This is a recipe I made last night! It was quick, easy and most important delicious!!! This one will definitely become apart of our regular menu! To make it a vegetarian option, remove ground beef and add 2 more cups of veggies!

Enjoy!

Mexican Quinoa Casserole

8 Servings
Ingredients

1 tbsp chili powder
1/2 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp oregano, ground, dried
1/4 tsp garlic powder
1 g (dash) cajun seasoning or cayenne,
2 cups water
1 cup quinoa, (dry measure)
1 medium zucchini, raw, diced
4 medium bell pepper, red, yellow or orange, red and green diced
2- 398ml (14oz) cans black beans, canned, rinsed drained
1/2 cup green onion, tops only
2 cups sauce, salsa, ready-to-serve
2 cup shredded cheddar cheese, reduced fat (18%)
1 clove garlic, raw, minced
1 medium onion, raw, chopped
340 g ground beef, extra lean (raw weight), 3/4 lb
1 cup pieces mushroom, raw

Directions

Preheat oven to 350 (f)

Combine chili powder, cumin, salt, pepper, oregano, garlic powder, and cajun or cayenne pepper to make taco seasoning. Set aside

Bring 2 cups of water to a boil, then add quinoa. Reduce heat to a simmer and let cook for 10 minutes, until the water is gone. Turn off heat and let stand for 4 minutes.

Add uncooked ground beef onion and minced garlic clove to frying pan and cook until ground beef is no longer pink. Then add taco seasoning zucchini, peppers, mushrooms and let cook for 5-7 minutes. Remove from heat and add quinoa, beans, and salsa and mix well. Place mixture into casserole dish and top with green onion and cheddar cheese. Bake in oven for 25-30 minutes, until cheese has melted and casserole is heated throughout. Serve hot and top with a dollop of fat free plain yogurt on top!

NUTRITION FACTS – PER 1 SERVING
CALORIES (kCal) 414
FAT (g) 11.04
SATURATED FAT (g) 5.167
TRANS FAT (g) 0.112
CHOLESTEROL (mg) 40
SODIUM (mg) 832
CARBOHYDRATE (g) 50.88
FIBRE (g) 9.9
SUGARS (g) 5.97
PROTEIN (g) 30.77
VITAMIN A (µg) 162
VITAMIN C (mg) 124.6
CALCIUM (mg) 387
IRON (mg) 6

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