Wednesday, February 27, 2013

Broccoli and Quinoa Casserole

Here's the recipe for the Broccoli and Quinoa casserole that I made during week 3 (Original recipe is here).

This is the photo from the site where I found the recipe

You will need:
One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer
1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.) 
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 cups  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 of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.

Makes 8 generous 1/2-cup servings.  Per Serving (estimate): Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

This is a photo of my casserole...doesn't look quite as pretty, but it tastes delicious!

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