- HEALTH TRACKER
1/3 cup reduced fat mayonnaise (original called for 1 full cup of full fat mayo. WOW.)
2 tablespoons 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 cut up broccoli (bite sized)
1 1/2 cups COOKED quinoa (see note)
Feshly grated Parmesan cheese
Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or 8 individual small 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: 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.
QUINOA TABBOULEH SALAD
1 cup quinoa
2 cups water or vegetable broth
1 large or two medium tomatoes, chopped small
1 cucumber, chopped (optional)
4 scallions, chopped
2 cloves garlic, minced
2 tbsp chopped fresh mint
1/2 cup chopped fresh parsley
1/4 cup olive oil
1/4 cup lemon juice
1/2 tsp salt, or to taste
In a medium pot, cover quinoa in water or vegetable broth and bring to a boil. Reduce heat to a slow simmer, cover, and allow to cook about 15 minutes, or until quinoa is cooked and most of the liquid has been absorbed. Allow to cool to room temperature.
In a large bowl, combine tomatoes, cucumbers, scallions, garlic, fresh mint and fresh parsley. Add cooked quinoa, olive oil,lemon juice and salt, tossing gently to combine well. Season with salt, to taste.
Chill for at least one hour before serving, preferably overnight, to allow flavors to mingle
Amount Per Serving Calories: 259 | Total Fat: 11g | Cholesterol: 126mgPowered by ESHA Nutrient Database