This vibrant, nutrient-dense casserole combines the classic Mediterranean profiles of fresh basil and lycopene-rich tomatoes with protein-packed chicken and fiber-dense quinoa for an insulin-friendly, heart-healthy weeknight masterpiece.
Ingredients
- 3 cups diced rotisserie chicken (organic, skinless preferred)
- 1 cup uncooked pre-rinsed quinoa
- 2 cups low-sodium chicken bone broth
- 2 cups crushed tomatoes (no salt added)
- 2 Tbsp tomato paste (antioxidant-rich)
- 1 Tbsp high-quality balsamic vinegar
- 1/4 cup light half and half or unsweetened coconut milk
- 1/4 tsp crushed red pepper flakes (metabolism boosting)
- Sea salt and cracked black pepper to taste
- 1/4 cup freshly grated Parmesan cheese
- 1 cup shredded part-skim mozzarella cheese, divided
- 1 cup grape tomatoes, halved
- 1/4 cup fresh basil leaves, chiffonade
Recommended Ingredients:
Organic White Quinoa: View on Amazon >
*Expert Tip: Quinoa is a complete protein, containing all nine essential amino acids necessary for tissue repair.
Aged Balsamic Vinegar of Modena: View on Amazon >
*Expert Tip: A high-quality balsamic adds depth and “umami” without the need for excess sodium or sugar.
Step-by-Step Instructions
- Prepare the Grain: Rinse quinoa under cold water for 60 seconds to remove saponins. In a small saucepan, bring 2 cups of chicken broth to a rolling boil. Add quinoa, reduce heat to low, cover, and simmer for 12 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Construct the Caprese Sauce: In a medium saucepan over medium heat, whisk together the crushed tomatoes, tomato paste, and balsamic vinegar. Bring to a gentle simmer. Stir in the cream (or coconut milk), red pepper flakes, salt, and pepper. Cook for 3 minutes, stirring occasionally.
- Combine Nutrient-Dense Elements: In a large mixing bowl, fold together the shredded chicken, cooked quinoa, Parmesan cheese, and 1/2 cup of the mozzarella. Pour the warm tomato sauce over the mixture and toss until thoroughly coated.
- Bake to Perfection: Preheat your oven to 375°F (190°C). Transfer the mixture to a lightly greased 9×13 inch baking dish. Sprinkle the remaining 1/2 cup of mozzarella cheese evenly over the top.
- Final Finish: Bake for 12-15 minutes, or until the cheese is melted and bubbly. Garnish with fresh basil and grape tomatoes just before serving.
Kitchen Tech Note:
Using a ceramic baking dish ensures even heat distribution, preventing the quinoa from drying out at the edges while maintaining a moist, tender interior.
Professional Notes & Storage
Optimal Storage: This casserole is excellent for meal prep. Place portions in airtight glass containers and refrigerate for up to 5 days. For best results, reheat in the oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Freezing Instructions: To freeze, allow the casserole to cool completely to room temperature. Wrap tightly with a layer of parchment paper followed by heavy-duty aluminum foil. Freeze for up to 3 months. Thaw in the refrigerator for 24 hours before baking as directed.
