Cheesy Black Bean & Quinoa Skillet Casserole

• 分量: 4 servings
• 総時間: 35 minutes

材料

1 ⅔ cups water

1 cup quinoa

½ teaspoon salt, divided

2 tablespoons avocado oil or other neutral oil

1 medium onion, chopped

2 cloves garlic, minced

1 ½ cups corn kernels (from about 2 ears)

1 poblano pepper, chopped

1 medium tomato, chopped

2 teaspoons chili powder

1 teaspoon ground cumin

1 (15 ounce) can black beans, rinsed

1 ¼ cups shredded extra-sharp Cheddar cheese, divided

Chopped cilantro for garnish

Salsa or pico de gallo for serving (optional)

手順

Preheat oven to 400°F.

Combine water, quinoa and 1/4 teaspoon salt in a medium saucepan; bring to a boil over high heat. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Remove from heat, fluff with a fork and partially cover.

Meanwhile, heat oil in a large ovenproof skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds. Add corn, poblano, tomato, chili powder, cumin and the remaining 1/4 teaspoon salt; cook, stirring, until the vegetables have softened, about 5 minutes. Stir in beans, the cooked quinoa and 3/4 cup cheese. Spread into an even layer and sprinkle with the remaining 1/2 cup cheese.

Bake until the casserole is hot and the cheese has melted, about 15 minutes. Serve sprinkled with cilantro and with salsa (or pico de gallo) on the side, if desired.

栄養

• カロリー: 507 kcal
• 脂肪総量: 23 g
• 飽和脂肪: 8 g
• 不飽和脂肪: 12 g
• コレステロール: 35 mg
• ナトリウム: 645 mg
• 炭水化物総量: 58 g
• 食物繊維: 10 g
• 糖質総量: 10 g
• タンパク質: 21 g