Cheesy Chicken Quinoa Bake - Recipe

Hey Guys - 

This recipe has a few carbs - so those completely avoiding them this might not be for you, but I am really enjoying this.  It makes a lot, so I portioned a bunch out in muffin tins and froze them.  I bake them up individually, so I get the fresh crispy cheese on top every time.  

Enjoy!

Ingredients:

•          2 cups frozen chopped broccoli
•          ¼ cups chopped onion
•          1 tsp garlic
•          1 tsp garlic salt
•          ¼ tsp pepper
•          ½ tsp onion powder
•          1 cup uncooked quinoa
•          2 cups water
•          ½ fat free shredded mozzarella cheese
•          ½ fat free shredded cheddar cheese
•          ¼ cup grated parmesan cheese
•          3 tbps egg whites
•          ½ cups plain greek yogurt
•          1 cup cooked chicken
•          ½ cup fat free shredded cheddar cheese (for topping)

Instructions

•          Thaw frozen broccoli – squeeze out extra moisture
•          Sauté onions and garli****il onions are translucent
•          Add dry quinoa to sauté pan and toast for 1 minute
•          Add water & seasonings and let quinoa simmer for ~12 mins – water should absorb
•          Mix – yogurt, egg, cheddar, mozzarella and parmesan (add a bit of milk if very dry)
•          Once quinoa has absorbed the water, turn off heat, add chicken and broccoli to combine. 
•          Add cheese mixture to slightly cooled quinoa and mix – top w/ cheddar cheese
•          Bake at 400 for 20 mins  --
•          I like to portion this out and bake it right before I eat it, but you can bake right in skillet if you like. 

Nutrition:

•          Makes 4 cups (dense cups)
•          Nutrition (1/3 cup portion): calories: 123, carbs:13, fat: 2, protein:14
•          Nutrition (1/2 cup portion): calories: 184, carbs: 20, fat: 3, protein: 21

sounds good. if i leave out the quinoa would it still be thick enough?

Probably - I think you could add in cauliflower or something instead.

If you remove the quinoa remove the water as well.

I was hoping you would post this. It sounds so yummy when you post it in the "what are you eating today" post. Thanks

NP - let me know if you ever want other ones :)

Post recipes whenever you get the urge =)

Sounds good! Thank you for posting.