Healthy Quinoa Chicken Parmesan
One of our favorite meal prep recipes, Healthy Quinoa Chicken Parmesan! This high protein dinner is easy to make and packed with flavor.
Yield: 10 Pieces
Calories: 226kcal
Cost: $7.10
Materials
- 1 ½ Pounds Chicken Breast
- 1 Cup Quinoa
- 16 Ounces Water
- 1 Medium Red Onion
- 3 Cloves Garlic 1 ½ Teaspoons Minced Garlic
- 1 Tablespoon Olive Oil
- 1 Can Diced Tomatoes 14.5 Ounces No Salt Added
- 1 Can Tomato Sauce 15 Ounces
- ¼ Teaspoon Crushed Red Pepper
- ¼ Teaspoon Lemon Pepper
- ½ Teaspoon Oregano
- ½ Teaspoon Basil
- ½ Teaspoon Parsley
- 1 Cup Mozzarella Cheese Fat Free or Reduced Fat
- ⅓ Cup Bread Crumbs Whole Wheat
- ½ Cup Parmesan & Romano Cheese Grated
Instructions
- Add your Quinoa and Water into stovetop pan
- Bring the Quinoa to a boil
- Turn your burn to Low heat
- Let it simmer until all of your Water is absorbed
- Remove it from the heat
- Chop up your Red Onion and Garlic
- Take out another stovetop pan, turn your burner on Medium heat, and add in your Olive Oil
- Let the Olive Oil heat up
- Add in your Red Onion and Garlic
- Once those start to brown, turn your burner on Low-Medium heat
- Add in your Diced Tomatoes, Tomato Sauce, Crushed Red Pepper, Lemon Pepper, Oregano, Basil, Parsley, Quinoa, and Chicken
- Let that simmer for 5 minutes
- Take out a baking dish and coat it with non-stick cooking spray
- Add in half of your mix
- Top that with ½ your Bread Crumbs, Mozzarella, and Parmesan
- Add in the rest of your mix
- Top again with the same ingredients and anything else you want
- Cover with foil and cook on 375F/190F for 15 minutes
- Remove foil and cook for another 15 minutes
Video
Notes
Calories in the WHOLE recipe:
- Calories: 2256
- Fat: 32g
- Saturated Fat: 11g
- Sodium: 4906mg
- Carbs: 213g
- Fiber: 27g
- Sugar: 26g
- Protein: 279g
Nutrition
Calories: 226kcal | Carbohydrates: 21.3g | Protein: 27.9g | Fat: 3.2g | Saturated Fat: 1.1g | Sodium: 490.6mg | Fiber: 2.7g | Sugar: 2.6g