Cheesy Chicken Enchilada Quinoa Casserole

Gluten Free
Popular
Health score
38%
Cheesy Chicken Enchilada Quinoa Casserole
30 min.
4
622kcal
89.52%sweetness
100%saltiness
59.55%sourness
35.08%bitterness
54.09%savoriness
66.05%fattiness
0%spiciness

Ingredients

  • small avocado chopped ()
  • 0.5 tsp pepper black
  • 15 oz black beans low sodium canned (I like the version)
  • 10 oz canned tomatoes with green chilis canned
  • 0.5 tsp chili powder 
  • cup quinoa cooked
  • 0.5 tsp cumin 
  • 10 oz enchilada sauce canned
  • 10 oz enchilada sauce canned
  • Tbsp cilantro leaves fresh separated
  • servings spring onion chopped
  •  roma tomatoes chopped ()
  • servings salt to taste
  • cups cheese shredded kraft (my favorite is the Mexican 4 cheese blend and one bag equals two cups!)
  •  chicken breast shredded boneless skinless boiled ( and )
  • 15 oz corn sweet canned (you are only going to use half of the can)
  • 0.5 tsp pepper white

Equipment

  • oven
  • mixing bowl
  • baking pan

Directions

  1. To get started, heat your oven to 350 and prepare an 8x8 baking dish. Cook the quinoa according to the instructions. If you haven't already, boil and shred your chicken breast.In a medium sized mixing bowl add 2 Tbsp cilantro, 1 cup shredded cheese, quinoa, tomatoes with chilis, black beans, half of the can of sweet corn, verde enchilada sauce, cumin, chili powder, white pepper, black pepper, and salt to taste.
  2. Mix everything well, and then pour into the 8 x8 baking dish. Cover with the last cup of cheese and then bake in the oven for 15 minutes.
  3. Remove from oven and allow to cool for 5 minutes. Then top with chopped Roma tomato, chopped avocado, green onion tops, and remaining 2 tsp of cilantro.
  4. Serve immediately.

Nutrition Facts

Calories622kcal
Protein21.74%
Fat32.86%
Carbs45.4%

Properties

Glycemic Index
88.13
Glycemic Load
17.93
Inflammation Score
-9
Nutrition Score
33.49652173913%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Naringenin
0.11mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
0.84mg

Taste

Sweetness:
89.52%
Saltiness:
100%
Sourness:
59.55%
Bitterness:
35.08%
Savoriness:
54.09%
Fattiness:
66.05%
Spiciness:
0%

Nutrients percent of daily need

Calories:622.45kcal
31.12%
Fat:23.79g
36.59%
Saturated Fat:9.04g
56.52%
Carbohydrates:73.94g
24.65%
Net Carbohydrates:55g
20%
Sugar:19.29g
21.43%
Cholesterol:62.32mg
20.77%
Sodium:2324.08mg
101.05%
Protein:35.42g
70.83%
Fiber:18.94g
75.75%
Phosphorus:582.57mg
58.26%
Manganese:1.03mg
51.33%
Vitamin A:2151.44IU
43.03%
Folate:170.17µg
42.54%
Vitamin B3:7.56mg
37.82%
Vitamin B6:0.76mg
37.82%
Calcium:374.07mg
37.41%
Potassium:1306.17mg
37.32%
Magnesium:146.82mg
36.7%
Iron:6.01mg
33.41%
Vitamin C:26.83mg
32.52%
Vitamin B2:0.54mg
31.81%
Selenium:22.22µg
31.74%
Copper:0.61mg
30.51%
Vitamin K:31.12µg
29.64%
Vitamin B1:0.43mg
28.72%
Zinc:4.13mg
27.56%
Vitamin B5:2.44mg
24.4%
Vitamin B12:1.33µg
22.22%
Vitamin E:2.73mg
18.23%
Vitamin D:0.25µg
1.68%