Tex-Mex Quinoa Bake

• 份量: 6 servings
• 活動時間: 5 minutes
• 總時間: 40 minutes

食材

1 cup dry white quinoa*

1 cup water

1 (14-ounce) can fire-roasted tomatoes with liquid

1 (15-ounce) can black beans (drained and rinsed (about 1 ¾ cups)

1 (15-ounce) can white beans (drained and rinsed (about 1 ¾ cups)

1 (15-ounce) can corn (drained (or 1¾ cups fresh or frozen/thawed)

Any cooked and chopped leftover veggies (optional)

1 (1-ounce) packet taco seasoning (about 2 tablespoons)

1 to 2 cups Mexican blend shredded cheese

Optional garnishes: diced avocado, sliced jalapeño, chopped cilantro, fresh lime juice

步驟

Preheat oven to 375℉. Mist a 9- x 13-inch casserole pan with non-stick oil spray.

Add dry quinoa along the bottom of the pan, followed by water, canned tomatoes with liquid, beans, corn, optional veggies, and taco seasoning. Mix everything.

Cover pan with parchment paper, foil or a glass cover, and bake for 30 minutes.

Uncover, mix everything, and let quinoa soak up extra liquid for a few minutes. Sprinkle cheese over the top and place back in oven for 5 to 10 mins until cheese is melted.

Top with optional garnishes, including diced avocado, sliced jalapeño, chopped cilantro or fresh lime juice.

營養

• 卡路里: 350 kcal
• 總脂肪: 9 g
• 飽和脂肪: 3.5 g
• 不飽和脂肪: 5.5 g
• 膽固醇: 15 mg
• 鈉: 580 mg
• 總碳水化合物: 48 g
• 膳食纖維: 9 g
• 總糖: 5 g
• 蛋白質: 19 g