Healthy Easy Diabetic Casserole Recipes

Bybob sinclair

The meals I create that fit within the guidelines of a healthy lifestyle are a joy to share. My Healthy Easy Diabetic Casserole, for instance, is so full of flavor and so easy to prepare that you might think it’s a fancy chef’s creation.

It uses ingredients that you probably have on hand: cooked quinoa, chopped broccoli, and diced chicken breast form the casserole’s protein-rich base. Quinoa is the only grain that provides a complete protein; that means it contains the same amount and the same types of amino acids as the proteins that make up our muscles and other essential parts.

That’s not the only thing our casserole has going for it, though. It also has added veggies such as red bell pepper and onion; those are the kind of flavors that make someone cross the room to see what’s baking in your oven.

My casserole positively beams with the nutrients that keep our families and us healthy.

Ingredients photo for Healthy Easy Diabetic Casserole Recipes

Ingredients

Ingredients photo for Healthy Easy Diabetic Casserole Recipes

Quinoa:
High in protein and fiber, supports digestion and provides energy.

Broccoli:
Rich in vitamins C and K, strengthens the immune system, and promotes bone health.

Chicken Breast:
A low-fat, muscle-maintaining protein source that is rich in lean protein.

Almond Milk:
Lactose-free, low-calorie, and a source of vitamins D and E.

Red Bell Pepper:
Rich in antioxidants, vitamin C, and boosts flavor.

Garlic:
Consists of antioxidants; backs cardiovascular health and immune system function.

Ingredient Quantities

  • 1 cup cooked quinoa

  • 1 cup chopped broccoli florets

  • 1 cup diced cooked chicken breast

  • 1 cup low-sodium chicken broth

  • 1/2 cup shredded reduced-fat cheddar cheese

  • 1/2 cup unsweetened almond milk

  • 1 medium red bell pepper, diced

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 tablespoon olive oil

  • 1 tablespoon whole wheat flour

  • 1 teaspoon Italian seasoning

  • 1/4 teaspoon ground black pepper

  • 1/4 teaspoon salt

Instructions

1. Set your oven to 350°F (175°C) to warm up.

2. Add the olive oil to a wide pan and warm it over medium heat. Then, add the minced garlic and shredded onion. Sauté the mixture for about 3-4 minutes. It is done when the onions are translucent and the garlic is aromatic.

3. Add the chopped broccoli florets and diced red bell pepper to the skillet and cook for another 3-4 minutes, until the slightly tender vegetables lose their iconic green and red hues and take on the more generic and sinister colors of vegetal death.

4. Dust the whole wheat flour over the veggies, and stir to coat. Pour in the unsweetened almond milk very gradually, and stir continuously to form a smooth sauce; no lumps allowed.

5. Add in the low-sodium chicken broth, and keep stirring until everything comes together nicely into a smooth, thickening mixture.

6. Combine the Italian seasoning, ground black pepper, and salt. Blend thoroughly until the seasonings are evenly spread throughout the blend.

7. In a big mixing bowl, combine the quinoa, cooked chicken breast, and the veggie mixture from the skillet. Mix until everything is well combined.

8. Move the mixture into a casserole dish that has been lightly greased and evenly distribute the mixture throughout.

9. Evenly sprinkle the top of the casserole with the shredded reduced-fat cheddar cheese.

10. Put in the preheated oven and allow to bake for 20-25 minutes, or until the bubbly golden brown cheese says it is ready to eat. Remove from the oven and let cool slightly before serving.

Equipment Needed

1. Oven
2. Wide pan/skillet
3. Stove
4. Measuring cups
5. Measuring spoons
6. Mixing bowls
7. Wooden spoon or spatula
8. Knife
9. Cutting board
10. Casserole dish
11. Grater (for cheese, if needed)

FAQ

  • Q: Can I use a different type of milk instead of almond milk?A: It is permissible. Any milk alternative like soy or oat milk can be used, with the understanding that the flavor may be affected somewhat.

  • Q: How can I make this casserole vegetarian?A: For a vegetarian option, substitute the chicken with a cup of cooked beans or chickpeas.

  • Q: Is it possible to use frozen broccoli florets?Question: Can I use frozen spinach in this recipe?

    Indeed, you can use frozen spinach in this recipe. Just be sure to follow the basic procedure for thawing and draining the spinach before you add it to the other ingredients.

  • Q: Can I prepare this casserole in advance?Q: Can I prepare the casserole in advance? A: Yes, you can prepare the casserole in advance and keep it unbaked in the refrigerator for up to 24 hours before baking.

  • Q: What can I use instead of quinoa?
    A: You can replace quinoa with cooked brown rice or cauliflower rice if preferred.

  • Q: How do I ensure the casserole doesn’t become too watery?Be certain to get rid of any surplus wetness from the vegetables and use the exact quantity of liquids that the recipe calls for.

Substitutions and Variations

You can use brown rice or whole wheat couscous in place of quinoa.
Exchange broccoli florets for cauliflower florets or spinach for a new flavor experience.
Substitute turkey breast for chicken breast if you prefer.
Substitute unsweetened almond milk for either unsweetened coconut milk or skim milk.
Here is a possible rephrased version:

Replace Italian seasoning with an herb blend of dried oregano and thyme.