One 10 oz can Cream of Mushroom 98% Fat Free soup (or broccoli), low-sodium, if you prefer
1/2 of a 5.3 ounce container of Dannon Greek yogurt, plain
2 tablespoons milk
1 Cup reduced fat shredded cheese (cheddar, colby-jack, etc)
1/2 teaspoon Splenda/sugar
1/4 teaspoon black pepper
Dash freshly grated nutmeg
Garlic Powder to taste
.
2 cups cooked broccoli, chopped
1 1/2 cup COOKED quinoa (see note)
Freshly grated Parmesan cheese
.
To cook quinoa:
3/4 cup quinoa
1 1/2 cups water
1/4 teaspoon salt
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, yogurt, 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 Parmesan and bake for 30-35 minutes or until bubbly on the edges and golden. Makes 8 generous 1/2-cup servings.
Per Serving: Calories 138, Protein 8.6 g; Fat 5.3 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 391 mg
