Directions:
- Preheat oven to 350 degrees.
- TO PREPARE QUINOA: Rinse quinoa 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, cover, and cook for 18-20 minutes or until white ring is visible around the individual quinoa grains.
- TO PREPARE BROCCOLI: Heat a large pot of water on the stove. Cut broccoli into small florets. Blanch or steam broccoli to soften it slightly but not completely cook (it will finish cooking in the casserole), around 3-4 minutes. Rinse with cold water and cool. Set aside.
- TO ASSEMBLE: In a large bowl, stir the mushroom soup, yogurt or sour cream, milk, cheese and pepper until well combined. Stir in the broccoli, chicken, and cooked quinoa.
- Spoon mixture into a prepared baking dish. Top with a light sprinkling of Parmesan cheeses and bake for 35-40 minutes or until bubbly on the edges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 137.71 Kcal (577 kJ) | ||
| Calories from fat | 44.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5g | 8% | |
|---|---|---|---|
| Cholesterol | 11.24mg | 4% | |
| Sodium | 340.03mg | 14% | |
| Potassium | 205.15mg | 4% | |
| Total Carbs | 13.72g | 5% | |
| Sugars | 1.06g | 4% | |
| Dietary Fiber | 1.85g | 7% | |
| Protein | 9.39g | 19% | |
| Vitamin C | 20.2mg | 34% | |
| Iron | 1.2mg | 7% | |
| Calcium | 195.8mg | 20% | |
| Amount Per 100 g | |||
| Calories | 117.94 Kcal (494 kJ) | ||
| Calories from fat | 38.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.28g | 8% | |
|---|---|---|---|
| Cholesterol | 9.63mg | 4% | |
| Sodium | 291.23mg | 14% | |
| Potassium | 175.7mg | 4% | |
| Total Carbs | 11.75g | 5% | |
| Sugars | 0.91g | 4% | |
| Dietary Fiber | 1.59g | 7% | |
| Protein | 8.05g | 19% | |
| Vitamin C | 17.3mg | 34% | |
| Iron | 1mg | 7% | |
| Calcium | 167.7mg | 20% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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