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Heart Healthy Casserole Recipe Heart Healthy Casserole Recipe

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Heart Healthy Casserole Recipe

This heart-healthy casserole combines quinoa, spinach, tomatoes, and low-fat cheese for a delicious, nutritious meal. Easy to make, it's perfect for a cozy dinner that’s both tasty and good for you.

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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:

  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.

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

Heart Healthy Casserole Recipe

A delicious and nutritious casserole that's good for your heart.
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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine American
Servings 4 servings
Calories 250 kcal

Equipment

  • Oven
  • Baking Dish
  • Mixing bowl

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!

Nutrition value:

Calories: 250kcalCarbohydrates: 35gProtein: 12gFat: 8gSaturated Fat: 2gCholesterol: 10mgSodium: 300mgPotassium: 450mgFiber: 5gSugar: 3gVitamin A: 700IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Keywords:

Keyword Casserole, Healthy
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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