Blog > Chicken and bean casserole with quinoa

 

This recipe is a great warm winter dish, gluten free, easy to make, freezes well and is popular with all ages. Includes seven vegetables, three good protein sources and is also high in fibre. Serves 4.

Ingredients:
1 onion, peeled and chopped (ANTIBIOTIC, ANTIBACTERIAL)
1 knob of organic butter (VITAMIN D)
1 tablespoon extra virgin olive oil
4 organic chicken thighs, trim all visible fat (HIGH PROTEIN)
1 carrot, chopped (GOOD SOURCE OF BETA CAROTENE)
1 zucchini, chopped (VITAMIN C)
A handful of shittake mushrooms, sliced (IMMUNE BOOSTING)
1 tin of organic diced tomatoes (ANTIOXIDANT)
1 tin of organic cannelini beans, rinsed (GOOD SOURCE OF PROTEIN)
A big handful of chopped parsley (HIGH IN VITAMIN C)
A big handful of baby spinach (HIGH IN FOLATE)
Salt (Himalayan Pink Rock is best) and Pepper (YUMMY)
Quinoa (HIGH PROTEIN, IRON AND CALCIUM)

Method:
Saute the onion in the olive oil and butter in a saucepan, until transparent. Add the chicken thighs and cook for 10-15 minutes. Add the carrot, zucchini, mushrooms and tomatoes. Season well. Cook and cook for 30-40 minutes. Add cannelini beans, spinach and parsley and serve with quinoa and a green salad.
Quinoa is cooked much like rice and can also be mixed with rice to give it a delicious nutty flavour. Rinse the quinoa under a tap to get rid of any coating on the seeds. Use one part quinoa to two parts water. Bring the quinoa to the boil and then simmer it for 10 – 15 minutes. Rinse and serve!
Belinda Kirkpatrick is a Sydney based Naturopath and Nutritionist offering holistic dietary, lifestyle and wellness advice to help patients achieve their optimal health potential. She is an expert in herbal medicines and nutritional supplements and is passionate about helping each and every patient get the most out of life. Get in touch with Belinda at http://www.belindakirkpatrick.com.au