What's the difference between different colors of quinoa.

White cooks fastest and has the mildest flavor. Red and black take slightly longer and have nuttier flavors.

Can I make this dairy free?

Absolutely. Just omit the feta or use a dairy-free alternative. The dish is still delicious.

Can I make this ahead of time?

Assemble through step 5, cover, and refrigerate up to 24 hours. Add 5-10 minutes to cooking time since it's starting cold.

Why use chicken thighs instead of breasts?

Thighs have more flavor, stay tender during longer cooking, and the natural fats help stabilize blood sugar.

Can I use frozen chicken?

For food safety concerns, do not use frozen chicken. Frozen chicken will stay in the temperature danger zone too long when cooking this way.

My quinoa came out mushy. What went wrong?

This usually happens when there's too much liquid. The vegetables (especially zucchini and tomatoes) release moisture during baking, and the chicken thighs also release juices. Next time, dice your zucchini smaller and drain excess liquid from tomatoes if they seem very juicy.

What if I can't find Kalamata olives?

Green olives, black olives, or even artichoke hearts work as substitutes. Each will give a slightly different flavor but still maintain the Mediterranean theme.

Is this really diabetes friendly?

Yes, with about 22g net carbs per serving, it's much lower than traditional rice or pasta casseroles. The protein and fiber help stabilize blood sugar. Always consult your healthcare provider about dietary changes.

One-Pan Mediterranean Chicken Quinoa Bake (Diabetes Friendly)

Name: One Pan Mediterranean Chicken Quinoa Bake
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Cuisine: Mediterranean
Ingredients: 1 cup quinoa, rinsed and drained; 1 cup chicken broth; 2 Tablespoons olive oil; 2 Tablespoons tomato paste; 1 medium onion, diced (about 1 cup); 2 cloves garlic, minced; 1 large zucchini, diced (about 1 1/2 cups); 1 pint cherry tomatoes, halved (or 2 Roma tomatoes, diced); 3-4 cups fresh spinach, roughly chopped; 1/2 cup Kalamata olives, pitted and sliced; 1 large lemon, zested and juiced (about 3 tablespoons juice); 1/2 teaspoon salt (or to taste); 1/4 teaspoon black pepper; 1.5-2 lbs boneless, skinless chicken thighs (about 6-8 thighs); 2 teaspoons dried oregano; 1/2 teaspoon dried basil; 1 teaspoon paprika; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 Tbs olive oil

Description

An easy one-pan Mediterranean chicken quinoa bake packed with protein, fiber, and flavor. A diabetes-friendly dinner that satisfies.

Ingredients

Base Layer:

1 cup quinoa, rinsed and drained
1 cup chicken broth
2 Tablespoons olive oil
2 Tablespoons tomato paste
1 medium onion, diced (about 1 cup)
2 cloves garlic, minced
1 large zucchini, diced (about 1 1/2 cups)
1 pint cherry tomatoes, halved (or 2 Roma tomatoes, diced)
3-4 cups fresh spinach, roughly chopped
1/2 cup Kalamata olives, pitted and sliced
1 large lemon, zested and juiced (about 3 tablespoons juice)
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper

Chicken Layer:

1.5-2 lbs boneless, skinless chicken thighs (about 6-8 thighs)
2 teaspoons dried oregano
1/2 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 Tbs olive oil

Garnish: 4 oz crumbled feta cheese

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Instructions

Preheat oven to 375°F (190°C)
Prepare the quinoa base: In the prepared baking dish, combine rinsed quinoa, chicken broth, olive oil, and tomato paste. Stir well to distribute the tomato paste evenly.
Add vegetables: Add diced onion, minced garlic, diced zucchini, diced tomatoes, chopped spinach, olives, lemon juice, 1/2 tsp salt and 1/4 tsp pepper to the quinoa mixture. Stir to combine.
Add the chicken: Place whole chicken thighs on top of the quinoa and vegetable mixture. Combine the spices and sprinkle them over the top of the chicken and then brush with 2 Tbs olive oil.
Bake covered: Cover tightly with foil and bake for 35 minutes at 375F (190C).
Finish uncovered: Remove foil and continue baking for 15 minutes or until chicken reaches 165°F internal temperature.
Broil: Change oven setting to broil and broil for 5 minutes until the chicken is crispy brown on top.
Add feta and rest: Remove from oven, sprinkle with feta and allow it to rest 5 minutes then serve. Garnish with parsley or micro greens if you'd like.

Notes

Goes great with tzatziki, hummus and green salad with Greek dressing

Nutrition

Serving Size: 1 serving
Calories: 469
Sugar: 4.7 g
Sodium: 1016.7 mg
Fat: 23 g
Carbohydrates: 28.6 g
Fiber: 4 g
Protein: 38.5 g
Cholesterol: 156.9 mg