Wednesday, September 19, 2012

Broccoli Quinoa Casserole

I made this for dinner 2 nights ago and it was so good! My husband and son both loved it! My husband and I had a slice of sourdough toast with ours, because it needed something crunchy with it. Next time I make this, I'd like to come up with something to add to the recipe itself to add some crunch. Diced chicken breast would be a good option to add even more protein, and make it more of a complete meal, instead of a "side dish" option. Either way, it turned out great and will be a go-to for potlucks or holiday gatherings. 

Broccoli Quinoa Casserole 
Yields 8 servings 

10 oz. can Cream of Broccoli Soup (or mushroom) - low sodium
1/3 cup reduced fat mayo (you can substitute for plain Greek yogurt)
2 tbsp milk 
1 1/4 cup reduced fat shredded cheese (I used cheddar)
1/2 tsp sugar (or sugar substitute like Stevia)
1/4 tsp black pepper
Dash freshly grated nutmeg (I skipped this)
2 cups cooked broccoli 
1 1/2 cup cooked quinoa 
Freshly grated Parmesan cheese

* Be creative. I added chopped green onions and minced garlic. You could add diced celery for some crunch, or even sprinkle some bread crumbs on top... you could do a lot with this recipe. 

To cook quinoa: 
3/4 cup quinoa
1 1/2 cups water
1/4 tsp salt 

In a small saucepan, combine 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 is visible. Fluff with a fork.

Preheat oven to 350° F. Coat a shallow 8x8 casserole dish (or individual ramekins) with cooking spray. 

In a large bowl, combine the soup, mayo (or plain Greek yogurt), milk, shredded cheese, sugar, pepper and nutmeg until well mixed. Stir in the quinoa and broccoli. 

Spoon the mixture into prepared casserole dish. Sprinkle some Parmesan over the top and bake for 30-35 minutes, or until bubble on the edges and golden.

Nutritional Info: 
Per serving: Calories: 199, Protein: 10g, Fat: 9g, NET CarbsL 14g, Fiber: 2g, Sugar: 1g, Sodium: 297mg

No comments:

Post a Comment