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
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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (764g)|
|Recipe Makes: 1 Servings|
|Calories from Fat: 192 (26%)|
|Amt Per Serving||% DV|
|Total Fat 21.4g||28 %|
|Saturated Fat 8.8g||44 %|
|Monounsaturated Fat 4.3g|
|Polyunsanturated Fat 0.8g|
|Cholesterol 44.6mg||14 %|
|Sodium 831.9mg||29 %|
|Potassium 1181.1mg||31 %|
|Total Carbohydrate 96.1g||28 %|
|Dietary Fiber 20.6g||82 %|
|Sugars, other 75.5g|
|Protein 45.7g||65 %|
Powered by: USDA Nutrition Database
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: 735
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