I promised you a freakin’ delicious recipe, and a freakin’ delicious recipe you are going to get!
Quinoa has long been one of those foods that some people flip over and others scratch their head at. WHAT IS QUINOA (KEEN-WAH)!???
First of all, for those of you who may not know, QUINOA is NOT a grain. It’s a seed and a mighty tasty seed at that. I didn’t always think quinoa was tasty, but that was because I wasn’t doing one of the THE MOST IMPORTANT STEPS when preparing quinoa; RINSING IT! If you do not rinse your quinoa because you think you’re a bad-ass (like I did), then you will suffer terribly, ruin your dish/your night/you name it. SO RINSE BEFORE YOU USE IT! PROMISE ME!
More great things about quinoa? It is a super source of protein (~20% per serving), containing each of the 9 essential amino acids (building blocks of protein) that your body cannot make on its’ own. It is also low in fat and contains about 175 calories per 1/4 cup (1/2 cup cooked).
Quinoa is a very versatile little seed, as well. It can be substituted for many grains, including rice, pasta, and oats. It is also scrumptious in savory OR sweet dishes! LOOOOOVE THAT!
The BEST part!? It’s cheap! Go to the bulk bins and you will spend all of $3 on a really decent amount, at least enough to make the following dish, which gives about 8 servings!
Instead of boring you with more quinoa fun facts, how about I just get to the recipe!?
I wish I could say this was my picture.
photo and recipe courtesy of Eating Well, Living Thin
BROCCOLI AND QUINOA CASSEROLE
Serves ~8 (1/2 cup servings)
- One 10 oz container of cream of mushroom
- 1/3 cup organic mayonnaise
- 2 tablespoons milk (I used coconut)
- 1 1/4 cups shredded grass-fed cheddar cheese
- 1/2 teaspoon sugar
- 1/4 teaspoon black pepper
- Dash freshly grated nutmeg
- 2 cups steamed broccoli (diced)
- 1 1/2 cups COOKED quinoa
- Freshly grated Parmesan cheese
.
To cook quinoa:
3/4 cup dry quinoa
1 1/2 cups water
1/4 teaspoon salt
.
Rinse quinoa in a sieve until water runs clear. Remember, this is THE most important step!!
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. Fluff with a fork.
Preheat oven to 350 degrees and use an 8×8 casserole dish – or individual ramekins.
In a large bowl combine the soup, mayonnaise, milk, shredded cheese, sugar, pepper, and nutmeg until well mixed. Stir in the semi-cooled quinoa and broccoli.
Spread into prepared casserole dish. 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 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
Photo courtesy of Eating well, Living Thin.
Now that I’ve given you a recipe for next week’s meal plan, how about I show you what was in the grocery cart this week?
Organic produce: Cauliflower florets (for Hannah), Romaine/Kale/Swiss Chard, carrots, frozen peas, 2 bags of potatoes, broccoli, bananas, and avocado.
Eggs, mozzarella, cheddar, yeast, toothpaste, cream of mushroom, butter, turmeric, and diced tomatoes (all organic as well)
3 lbs of free range chicken ($6)
The total bill came to $62! I was $13 under for the week (when I include the $25 extra I have to spend of toiletries).
Meals:
Sunday: Broccoli and Quinoa casserole, salad, and chicken
Monday: Paella (minus the sausage), salad, and homemade Naan
Tuesday: Eggs and potatoes
Wednesday: same as Tuesday
Thursday: homemade pizza
Friday: Something last minute
Saturday/Sunday: Up in the air
Lunches/Breakfasts: Leftovers, salads, and oatmeal variations!
Oh and dont forget!
QUESTION: What is your favorite way to use quinoa? Have you tried it before?
Hello Erin, I’m new to your site and I must say I absolutely love it! The information here is great! I am a single mom with two boys, for now. I say for now because I’m getting married to the love of my life this June. We’ll be blening a family of 8! Back to you and your lovely site. It has helped me to find balance in my life. For years I’ve struggled to loose that last 10-15 lbs. Before I had my baby, who is now 5, I hadn’t attained my “ideal” weight. However I’m not willing to do what I did back then to get there, I can’t live like that. So I’m hoping with the healthy recipes and perspective you share I can finally get there. I’ve tried this recipe as well as the meaty meatball subs and both have been a hit with my family! Thanks for sharing your knowledge and your delightful spirit with us. God Bless!
Made this this weekend – kids and hubby and I all loved it! I think you could get away without using the mayo too – maybe add a little more milk? This will be heading to the recipe box.
Yummy! That looks delicious! I love quinoa any way really, I usually just have it plain with some fresh tomoatoes.
A nice reminder I need to quit shopping daily! seriously.
Quinoa, it goes everywhere, well it always tends to fall out of the packaging when I store it, lol.
This recipe looks great!!
Loving all of your budget tips, Erin!
Yes, quinoa is nasty if un-rinsed. They do sell pre rinsed versions now though–I like buying that because I make quioa flour a lot and it makes it easier!
I just love the taste and texture of quinoa! I use it in so many meals. I usually have leftovers though so when I get a craving for salt and vinegar chips, I’ll heat up a little bowl of quinoa with some fresh ground sea salt and a drizzle of red wine vinegar.
Love quinoa, and I love a good casserole! Yum.