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
1 1/2 cup COOKED quinoa (see note)
Feshly grated Parmesan cheese
3/4 cup quinoa
1 1/2 cups water
1/4 teaspoon salt
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.
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.