Cheesy Sausage, Broccoli, and Quinoa Casserole - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Emily Nabors Hall
We traded white rice for whole-grain quinoa and kicked out any processed ingredients for a new take on this comfort classic. Freeze an extra pan of this whole-grain main for kid-friendly comfort. To add more flavor to quinoa,
Ingredients
- 2 1/2 cups water
- 2 cups uncooked quinoa, rinsed and drained
- 1 1/2 tablespoons olive oil, divided
- 1/2 cup chopped yellow onion
- 1/2 cup chopped carrot
- 4 (4-oz.) links sweet chicken Italian sausage, casings removed
- 1/4 cup all-purpose flour
- 2 tablespoons unsalted butter
- 2 garlic cloves, finely chopped
- 2 cups whole milk
- 2 cups unsalted chicken stock (such as Swanson)
- 6 cups chopped fresh broccoli florets
- 1 tablespoon chopped fresh thyme, divided
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1/4 teaspoon crushed red pepper
- Cooking spray
- 1/2 cup whole-wheat panko (Japanese breadcrumbs)
- 4 ounces cheddar cheese, shredded (about 1 cup)
Instructions
- Preheat oven to 400 °F.
- Bring 2 1/2 cups water and quinoa to a boil in a large saucepan. Reduce heat; cover and simmer 12 to 14 minutes or until liquid is absorbed. Remove pan from heat; let stand 5 minutes.
- Heat a large Dutch oven over medium-high. Add 1 tablespoon oil to pan; swirl to coat. Add onion, carrot, and sausage; cook 7 minutes, stirring to crumble sausage. Remove sausage mixture to a bowl with a slotted spoon.
- Add flour, butter, and garlic to drippings in pan; cook 2 minutes, stirring frequently. Add milk and stock; bring to a boil. Cook 2 minutes, stirring constantly with a whisk. Reduce heat to medium; stir in broccoli, 2 teaspoons thyme, 3/8 teaspoon salt, 3/8 teaspoon black pepper, and red pepper. Cover and cook 2 minutes. Stir in quinoa and sausage mixture.
- Coat 2 (8-inch) square microwave-safe glass or ceramic baking dishes with cooking spray. Divide quinoa mixture between dishes. Combine remaining 1 1/2 teaspoons oil and panko in a bowl; add remaining 1 teaspoon thyme, remaining 1/8 teaspoon salt, remaining 1/8 teaspoon black pepper, and cheddar. Sprinkle cheese mixture evenly over casseroles. Bake at 400 °F for 18 minutes or until browned, or follow freezing instructions.
- How To: FREEZE: Cool unbaked casseroles completely; cover tightly with aluminum foil. Freeze up to 2 months. THAW: Remove foil. Microwave at HIGH 20 minutes or until thawed. REHEAT: Cover with foil and bake at 375 °F for 25 minutes; then broil 5 minutes or until golden brown.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
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