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 by 8 inches) casserole dish with vegetable cooking spray.
In a large bowl combine the soup, mayonnaise, milk, shredded cheese, pepper until well mixed. Stir in quinoa, broccoli and tofu.
Spoon mixture into prepared casserole. Sprinkle on a couple tablespoons Parmesan and bake for 30-35 minutes or until bubbly on the edges and golden. Makes 8 1/2 cup servings.
Per serving: Caleries 199, Protein 10 g; Fat 9 g; Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (167g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 84 (44%)|
|Amt Per Serving||% DV|
|Total Fat 9.3g||12 %|
|Saturated Fat 2.9g||15 %|
|Monounsaturated Fat 1g|
|Polyunsanturated Fat 1.8g|
|Cholesterol 16.1mg||5 %|
|Sodium 440.5mg||15 %|
|Potassium 193.7mg||5 %|
|Total Carbohydrate 17.9g||5 %|
|Dietary Fiber 2.6g||10 %|
|Sugars, other 15.3g|
|Protein 10.4g||15 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 190
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