Home‎ > ‎

BROCCOLI-QUINOA CASSEROLE

www.eatingwelllivingthin.wordpress.com



One 10 oz can Cream of Broccoli soup (or mushroom), low-sodium, if you prefer  (*see note below for gluten-free)

1/3 cup reduced-fat mayonnaise

2 tablespoons milk

1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

.
2 cups cooked broccoli

1 1/2 cup COOKED quinoa (see note)

Feshly grated Parmesan cheese

.
To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

.
Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish - or individual ramekins - with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons Parmesan and bake for 30-35 minutes or until bubbly on the edges and golden.  Makes 8 generous 1/2-cup servings.

Per Serving: Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

*NOTE FOR GLUTEN FREE...Progresso makes a Creamy Mushroom Soup that is gluten free...or I have a recipe for a Cream of Anything Soup in the comments below.  Haven't tried it, but it's been a big hit on a Celiac/Gluten Free forum.
Comments