BROCCOLI-QUINOA CASSEROLE

I've been starting to cook again recently and one of the things I love are casseroles but I haven't been making any because they usually call for a can of cream of mushroom soup or some other kind of cream soup and all the kinds I have found have wheat in them and I don't eat wheat.
I got this in my email the other day and decided to make a batch.
From http://www.easy-crock-pot-recipes.com/homemade-cream-soup-ba se.html
Homemade Cream Soup Base

• 2 cups powdered nonfat milk
• 3/4 cup cornstarch
• 1/4 cup instant (vegetable, chicken or beef) bouillon powder - to taste
• 2 tbsp. dried onion flakes
• 1-tsp. garlic powder
• 1-tsp. dry basil
• 1-tsp. dry thyme
• 1/2 tsp. pepper

Combine all ingredients, mixing well. Store in an airtight container until ready to use.

To substitute for one can of condensed soup:

Combine 1/3 cup of dry mix with 1 1/4 cups of cold water in saucepan.

Cook and stir until thickened. Add to casserole as you would the canned product.

This makes the equivalent of 9 cans of soup. Vary the spices to suit your own taste or the type of casserole you are making.

Yield 9 servings/cans with less than 1-gram of fat per serving.

Then I came across this recipe from http://eatingwelllivingthin.wordpress.com/2011/04/14/blast-f rom-the-past-with-a-new-twist/
BROCCOLI-QUINOA CASSEROLE

One 10 oz can condensed Cream of Broccoli soup (or mushroom)

1/3 cup reduced fat mayonnaise (original called for 1 full cup. 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 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

I cooked some of the soup mix and used that in this recipe and it was terrific.  I used Mexican blend cheese.  Gave it a little zing. 
I am freezing the rest so i have a lot on hand.  I had it tonight with grilled chicken breast and it was a great dinner.

 

WOW ...... Looks great Tazz!!!!!

MMMMMMM!!!!! Can't wait to try it.

YUMMMMM that looks great!!!

Always looking for creative ways to use quinoa. Thanks! It looks yummy!

Denise

now I know what I will be making tonight.  thanks!

Sarah

Love you! 

Ohhh, that looks yummy!  I am wheat intolerant so I really appreciate this recipe.  I am preop, so i was wondering about how far out after surgery would I be able to attempt to eat something like this?

I would imagine that it would depend on when your program plan allows you cooked vegetables?  You may want to check with your NUT.