diet

Chicken Enchilada Quinoa Bake

Eli Ben-yehuda

Written by Eli Ben-yehuda

On September 24, 2018

The trick to a heart-healthy meal is creating a dish that is good for but does not taste like cardboard. Heart-healthy does not mean boring and bland. So today’s recipes takes a favorite “Chicken Enchiladas” recipe with a twist. Quinoa is high in anti-inflammatory phytonutrients, which makes it potentially beneficial for human health in the prevention and treatment of disease.

 

Quinoa contains small amounts of the heart-healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

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As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fiber, quinoa is a slowly digested carbohydrate, making it a good low-GI option.

 

INGREDIENTS
  • 1 c. quinoa
  • 2 c. low-sodium chicken broth
  • 1 tbsp. extra-virgin olive oil
  • 1/2 large onion, diced
  • 1 jalapeño, minced
  • 2 cloves garlic, minced
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 2 c. shredded rotisserie chicken
  • 1 c. corn kernels
  • 1 c. red enchilada sauce
  • 1 1/2 c. Shredded Monterey Jack
  • Chopped tomato, for garnish
  • Diced avocado, for garnish
  • Freshly chopped cilantro, for garnish
Instructions

Preheat oven to 350º.

 

In a small saucepan, combine quinoa and chicken broth and bring to a boil. Reduce heat to a simmer and cook until fluffy, 15 to 20 minutes.

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In a large skillet, heat oil. Add onion, jalapeño, and garlic and cook until tender, about 6 minutes.

 

Add cumin and chili powder and stir until combined, then add chicken, corn, and enchilada sauce (reserve 1 tablespoon for drizzling) and stir until combined.

 

Add 1 1/2 cups cooked quinoa (reserve rest for later use) and stir until combined, then top with cheese.

 

Bake until cheese is melty, 15 minutes.

 

Garnish with tomato, avocado, cilantro, and reserved enchilada sauce and serve.

 

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Written by Eli Ben-Yehuda

With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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