Superfood Quinoa and Another Recipe

As I was chatting with Dad yesterday, I realized that when I posted the "Crabby Patties" recipe, I had posted very little information on quinoa.

Pronouced keen'-wa, quinoa is considered a superfood due to its high protein content and hearty crop. Often mistaken for a grain, it is really a seed which can be either cooked or even easily sprouted for salads and such.

One cup of cooked quinoa contains:

• 8 g protein
• 5 g dietary fiber
• 0 g saturated or trans fat (3.5 g other fat)

Source: Quinoa 365

I purchase my large sacks of quinoa at Costco. It can also be found at most health food stores but I haven't checked my local grocery store to see if it is available there.

It really is quite tasty, as evidenced by my three little ones who eat it readily enough.

Here is another tried and true quinoa recipe I found at the Eating Well, Living Thin(ner) blog:

Broccoli Quinoa Casserole

(I double everything for my family and cook in a 13 x 9 casserole dish.) 

• 1 - 10 oz can condensed Cream of Broccoli soup (or mushroom)
• 1/3 cup reduced fat mayonnaise
• 2 tablespoons milk
• 1 1/4 cups (reduced fat, if preferred) shredded cheese (cheddar, colby-jack, etc.)
• 1/2 teaspoon sugar or Splenda
• 1/4 teaspoon black pepper
• Dash freshly grated nutmeg
• 2 cups cooked broccoli
• 1 1/2 cups COOKED quinoa (see note below)
• 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