Thursday, August 11, 2011

Broccoli-Quinoa Casserole

I found this delicious recipe over at eatingwelllivingthin. I love that it's healthy AND delicious! I serve this as a main dish, but it would make a great side dish as well. I've been using quinoa (pronounced "keen-wah") for a few years and I've used it in soups and as a simple side dish. I buy a bag at Costco every few months and it makes a lot. My kids LOVE this casserole...

1 (10 oz. can) condensed Cream of Broccoli soup (or Cream of Mushroom or Broccoli Cheese)
1/3 cup reduced fat mayonnaise
2 Tbs. milk
1 1/4 cups shredded cheese (cheddar, colby-jack, etc.)
1 teaspoon Splenda
1/4 teaspoon black pepper
Dash freshly grated nutmeg

2 cups cooked broccoli, coarsely diced
1 1/2 cups COOKED quinoa (see below*)
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 with non-stick 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 of 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

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