(from kylerhea’s recipe box)

Per Serving: Calories 199, Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or I have a recipe for a Cream of Anything Soup in the comments below. Haven’t tried it, but it’s been a big hit on a Celiac/Gluten Free forum.

Source: Eating Well magazine

Serves 8 people

Categories: Casserole, Comfort Food, Dairy, June2012, Whole Grains


  • One 10 oz can Cream of Broccoli soup (or mushroom), low-sodium, if you prefer (*see note below for gluten-free)
  • 1/3 cup reduced-fat mayonnaise
  • 2 tablespoons milk
  • 1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)
  • 1/2 teaspoon Splenda/sugar
  • 1/4 teaspoon black pepper
  • Dash freshly grated nutmeg
  • .
  • 2 cups cooked broccoli
  • 1 1/2 cup COOKED quinoa (see note)
  • Feshly grated Parmesan cheese
  • .
  • To cook quinoa:
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1/4 teaspoon salt


  1. 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.

  2. 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.

  3. In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.

  4. 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

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