Posts Tagged ‘quinioa’

BROCCOLI-QUINOA CASSEROLE


 You remember this dish… from every church pot luck, community cookbook, and Gramma’s table.  Yes, THAT broccoli-rice casserole.  Bubbly, cheesy, rich, and so very good.  Old-fashioned comfort food, personified.

Since I love using quinoa in everything calling for rice (less starchy, more protein) I thought I’d give it a try in this one.  And it worked just as well.  As you can see in the second photo, it’s the same creamy-dreamy texture and flavor we loved before – only this time it’s not full of rice-carbs that can wreck havoc with blood surgar.  AND the quinoa gives added protein.  How ’bout that?!

I can’t believe how great this turned out!  It’s the perfect side dish for all your meats or a vegetarian option on it’s own.  The old version was a favorite in our house – and now this will DEFINITELY be!

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

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

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2 cups cooked broccoli

1 1/2 cups  COOKED quinoa (see note)

Feshly grated Parmesan cheese

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To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

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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: 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  here is a recipe for a Cream of Anything Soup.  Haven’t tried it, (a comment-er  below did and loved it…) but it’s been a big hit on a Celiac/Gluten Free forum.)

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Condensed “Cream of Anything” Soup

1 cup cold milk
2 Tbsp cornstarch
1 1/2 Tbsp butter
1 tsp chicken bouillon
1/2 tsp salt
dash of pepper

Instructions
In a small saucepan, whisk milk and cornstarch till well blended.
Stir in butter, bouillon, salt, and pepper.
Heat to a boil, stirring frequently. Simmer on low for one minute more to thicken.
Use in recipes to replace one can of cream of anything soup.

CONDENSED CREAM OF MUSHROOM SOUP:
Stir in a drained 4 ounce can of mushroom pieces to the recipe above.
Use in recipes in place of one can of Cream of Mushroom Soup.

CONDENSED CREAM OF CHICKEN SOUP:
Stir in 1/2 cup cooked chicken pieces to the recipe above.
Use in recipes in place of one can of Cream of Chicken Soup.

CONDENSED CREAM OF CELERY SOUP
Stir in 1/2 cup sautéed chopped celery to the recipe above.
Use in recipes in place of one can of Cream of Celery Soup.

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