Monday, May 14, 2012

Meatless Monday - Broccoli Quinoa Casserole

I've always loved good ole classic comfort food, including casseroles. Remember Broccoli and Rice casserole? It's ooey-gooey rich and amazing! Well, this recipe takes that one, and makes it healthier but just as delicious as the original. It also packs a punch of protein, which comes from subbing rice for quinoa. When I made this, I used a habanero cheddar, and it was fantastic!

This should freeze beautifully if I'm not mistaken, and would be perfect served with a nice salad. This is wonderful and is sure to please adults and kiddos alike! 



One 10 oz can condensed Cream of Broccoli soup (or mushroom), or use recipe at bottom of the page
1/3 cup mayonnaise (original called for 1 full cup. WOW.)
2 tablespoons milk
1 1/4 cups shredded cheese (cheddar, colby-jack, etc)
1/2 teaspoon 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: Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

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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