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Looking for a delicious, nutritious meal that’s easy to whip up? This Heart Healthy Casserole is packed with quinoa, spinach, and diced tomatoes. It’s a perfect blend of flavors, topped with low-fat cheese for that extra touch. Simple to prepare, this dish is a great way to enjoy a wholesome meal without spending hours in the kitchen. Let’s get cooking!
The name of the recipe: Heart Healthy Casserole Recipe
Ingredients:
- 2 cups quinoa
- 1 cup chopped spinach
- 1 cup diced tomatoes
- 1 cup low-fat cheese
- 1 tsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- to taste salt and pepper
Instructions:
- Preheat oven to 375°F (190°C).
- Cook quinoa according to package instructions.
- In a mixing bowl, combine cooked quinoa, spinach, tomatoes, cheese, olive oil, garlic powder, and onion powder. Season with salt and pepper to taste.
- Transfer mixture to a baking dish and spread evenly.
- Bake for 25-30 minutes, or until the top is golden and bubbly.
- Let cool for a few minutes before serving.
What You Will Need
Read more: Beef Heart Stew
What you will need to make Heart Healthy Casserole
- Quinoa: High in protein and fiber, it provides a nutritious base, keeping you full and energized.
- Spinach: Packed with vitamins and minerals, it adds a healthy dose of greens to the dish.
- Tomatoes: Rich in antioxidants, they bring a juicy, tangy flavor that complements the other ingredients.
- Low-fat cheese: Adds creaminess and a bit of indulgence without too many extra calories.
- Olive oil: Provides healthy fats and enhances the overall flavor of the casserole.
- Garlic powder and onion powder: These spices add depth and a savory kick to the dish.
Tools and Instruments Needed
What tools/instruments will be needed to make Heart Healthy Casserole Recipe
- Saucepan: Essential for cooking quinoa to the right texture.
- Mixing bowl: Combines all ingredients evenly before baking.
- Baking dish: Holds the casserole mixture while it bakes.
- Oven: Bakes the casserole to a golden, bubbly finish.
- Measuring cups: Ensures accurate portions of quinoa, spinach, and tomatoes.
Heart Healthy Casserole Recipe
A delicious and nutritious casserole that's good for your heart.
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Ingredients:
Main Ingredients
- 2 cups Quinoa
- 1 cup Chopped Spinach
- 1 cup Diced Tomatoes
- 1 cup Low-fat Cheese
- 1 tsp Olive Oil
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- to taste Salt and Pepper
Instructions:
- 1. Preheat oven to 375°F (190°C).
- 2. Cook quinoa according to package instructions.
- 3. In a mixing bowl, combine cooked quinoa, spinach, tomatoes, cheese, olive oil, garlic powder, and onion powder. Season with salt and pepper to taste.
- 4. Transfer mixture to a baking dish and spread evenly.
- 5. Bake for 25-30 minutes, or until the top is golden and bubbly.
- 6. Let cool for a few minutes before serving.
Notes:
Great for a healthy dinner option!
Read more: Air Fryer Recipes for and Healthy Meals
Nutrition value:
Calories: 250kcalCarbohydrates: 35gProtein: 12gFat: 8gSaturated Fat: 2gCholesterol: 10mgSodium: 300mgPotassium: 450mgFiber: 5gSugar: 3gVitamin A: 700IUVitamin C: 15mgCalcium: 150mgIron: 3mg
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Tried this recipe?Let us know how it was!
Make Ahead and Freezing Instructions
Make Ahead Instructions
- Prepare the casserole as directed, but don't bake it.
- Cover the dish tightly with plastic wrap or aluminum foil.
- Store in the fridge for up to 24 hours.
- When ready to bake, remove from the fridge and let it sit at room temperature for 15 minutes.
- Bake as directed.
Freezing Instructions
- Assemble the casserole, but don't bake it.
- Wrap the dish tightly with plastic wrap, then cover with aluminum foil.
- Label with the date and contents.
- Freeze for up to 3 months.
- To bake, thaw in the fridge overnight.
- Let it sit at room temperature for 15 minutes before baking.
- Bake as directed.
Using quinoa in this casserole not only adds a nutty flavor, but it also provides all nine essential amino acids, making it a complete protein.
Frequently Asked Questions
FAQ:
Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with brown rice, farro, or barley.
Is it possible to make this casserole vegan?
Absolutely, just use a dairy-free cheese alternative.
Can I add other vegetables to this recipe?
Definitely, feel free to add bell peppers, zucchini, or mushrooms.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days.
Can I freeze this casserole?
Yes, you can freeze it for up to 2 months. Reheat in the oven when ready to eat.
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