from myrecipes.com
http://www.myrecipes.com/recipe/broccoli-quinoa-casserole
Preheat oven to 400°.
Add quinoa and 2 cups water or chicken broth to medium sauce pan. Bring to a boil. Cover and reduce heat to simmer. Simmer for 20 mins. Remove from heat.
Meanwhile, cook broccoli in microwave according to package directions, reducing cook time to 2 1/2 minutes.
Meanwhile, heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sprinkle with salt & pepper. Cover and cook 5 minutes or until browned, turning occasionally; remove from pan.
Add remaining 1 tablespoon oil to pan; swirl to coat. Add onion and garlic; sauté 5 minutes. Combine milk and flour, stirring with a whisk. Add milk mixture, stock, remaining 3/8 teaspoon salt, and remaining 3/8 teaspoon pepper to pan. Bring to a boil, stirring frequently; cook 2 minutes or until thickened. Remove from heat; cool slightly. Add Parmesan, stirring until cheese melts. Stir in quinoa, broccoli, chicken, and mayonnaise. Spoon mixture into a 2-quart glass or ceramic baking dish coated with cooking spray. Sprinkle with cheddar. Bake at 400° for 15 minutes or until casserole is bubbly and cheese melts.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (300g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 371 | ||
Calories from Fat: 120 (32%) | ||
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Amt Per Serving | % DV | |
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Total Fat 13.3g | 18 % | |
Saturated Fat 2.9g | 14 % | |
Monounsaturated Fat 5.2g | ||
Polyunsanturated Fat 3.4g | ||
Cholesterol 28.7mg | 9 % | |
Sodium 464.2mg | 16 % | |
Potassium 520.7mg | 14 % | |
Total Carbohydrate 44.7g | 13 % | |
Dietary Fiber 3.9g | 16 % | |
Sugars, other 40.7g | ||
Protein 17.9g | 26 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 371
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