Dinner: Cheesy Sausage, Broccoli, and Quinoa Casserole

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,

This recipe includes fertility superfoods such as:

Broccoli

Health and fertility benefits of Cheesy Sausage, Broccoli, and Quinoa Casserole

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system.

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.

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