BROCCOLI CASSEROLE

BROCCOLI CASSEROLE

 Broccoli Casserole

 This growing broccoli casserole will be a hit. Learn how to make this classic side dish healthier. 

Prep time        Extra time       Total time       Serving         Yield

 40                        25                   1hr5mins           12                 12

 

Is Broccoli and Cheese Casserole Nutrient Dense

 
Broccoli is nutritious and has many health benefits. Broccoli is a good source of vitamin C, vitamin K, folate, and vitamin A. Rich in antioxidants and nutrients, 1 cup of raw broccoli provides 30 calories, 2 grams of fiber, and 2 grams of protein. Broccoli is cooked until tender before baking. Steaming helps retain the nutritional content and results in a more colorful broccoli than other methods such as boiling.

 Can I substitute frozen broccoli for fresh broccoli in this Casserole
 

Yes you can. Frozen broccoli is blanched before freezing, which means it has been thoroughly cooked. To use frozen broccoli, thaw it completely and rinse thoroughly before adding it to the cooking dish in step 3.

 How Do You Thicken broccoli Casserole?
 
In this recipe, the broccoli casserole is topped with a roux, which is a mixture of flour, butter and extra virgin olive oil. This mixture is cooked with onion and garlic, then the chicken is added and cooked for about three minutes until it is thickened. The cream cheese is topped with shredded Colby Jack cheese, which makes it a delicious topping for appetizers. 


Ingredients:

  • 2 slices of whole-wheat sandwich bread
  • 2 pounds of broccoli florets
  • 3 tablespoons butter, divided
  • 2 tablespoons of extra virgin olive oil
  •  2 cups diced onion
  •  4 cloves of garlic, minced
  • ⅓ cup all-purpose flour
  • 3 ½ cups low sodium chicken broth
  • 6 ounces light cream cheese
  • 2 teaspoons Worcestershire sauce
  •  ¾ teaspoon ground pepper
  • ½ teaspoon of salt
  • 2 cups shredded Colby Jack cheese, divided

Directions

  •  Preheat the oven to 300 degrees F. Line a 9x13-inch baking dish with baking paper.
  •  Break the bread into pieces and process in a food processor until coarse crumbs form. Spread the bread on a baking sheet and bake until dry, about 10 minutes.
  • Meanwhile, bring 1 to 2 inches of water to a boil in a large pot placed in a steamer basket. Steam broccoli until tender, 4 to 6 minutes. Cover and distribute well on the prepared plate.
  •  Preheat the oven to 350 degrees F. 
  • Heat a tablespoon of butter and oil in a large pan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle the vegetables with flour and cook for 1 minute. While stirring, slowly pour the chicken dish. Cook, stirring occasionally, until melted, about 3 minutes. Add cheese, Worcestershire, pepper and salt, cook and soften, about 2 minutes. Remove from heat and stir in 1 1/2 cups cheese. Pour the cheese sauce over the broccoli. 
  • Melt the remaining 2 tablespoons of butter. Mix the melted butter with the breadcrumbs in a bowl. Spread evenly over broccoli mixture. Top with remaining 1/2 cup cheese. 
  • Bake until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.


 Equipment
 
9 x 13 inch baking dish, food processor, bowl, steamer basket.

To make ahead

 Prepare from step 5 and refrigerate for up to 2 days. Let it sit at room temperature while the oven heats up.

Nutritional Facts (perserving)

 
Calories              Fat               Carbs                   Protein 
225                      15g               13g                      13g

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