Healthy Broccoli Casserole
User Reviews
5.0
303 reviews
Excellent
Healthy Broccoli Casserole
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Prepared with fresh broccoli and mushrooms. No cheese or cream added, topped with panko and baked to perfection.
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Ingredients
- 2 pounds broccoli florets cut into bite-size pieces
- 1 tablespoon olive oil
- 3-4 garlic cloves minced
- 1 Medium yellow onion diced
- 1 Cup button mushrooms sliced or quartered
- 2 teaspoons smoked paprika
- 1 Cup Low-fat Milk or milk of choice dairy or non-dairy
- 1 tablespoon cornstarch
- Sea salt and pepper, to taste
- 2 tablespoons whole-wheat panko breadcrumbs Or Gluten-free
Instructions
- Preheat your oven to 350°F and lightly spray a 2-quart baking dish with cooking oil spray. Set aside.
- To steam the broccoli, add the broccoli florets to a steaming basket and place it over a pot with boiling water. Cover and steam until just tender.
- Transfer the steamed broccoli to the prepared casserole dish. And set aside.
- Meanwhile, heat oil in a large pan over medium heat. Add onions and sauté until translucent, 3-4 minutes. Stir in the garlic, mushrooms, and smoked paprika and continue to cook, stirring occasionally for 5-6 minutes.
- Meanwhile, in a small pot over medium heat whisk milk, cornstarch, salt, and pepper, until starts to thicken, 2-3 minutes.
- Transfer the onion mushroom mix to the casserole, and pour over the milk sauce. Clean the pan with a paper towel, and lightly spray with cooking oil spray.
- Stir the breadcrumbs over medium heat, until golden, then sprinkle over the casserole.
- Place the casserole into the preheated oven and bake for about 30 minutes. Enjoy!
Notes
- Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on the products used.
- Use non-dairy milk for a vegan version
- Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on the products used.
- For a Gluten-free Version, use gluten-free panko
Nutrition Information
Show Details
Calories
185kcal
(9%)
Carbohydrates
28g
(9%)
Protein
10g
(20%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
3mg
(1%)
Sodium
142mg
(6%)
Potassium
980mg
(28%)
Fiber
7g
(28%)
Sugar
9g
(18%)
Vitamin A
2391IU
(48%)
Vitamin C
206mg
(229%)
Calcium
204mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 185 kcal
% Daily Value*
| Calories | 185kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 10g | 20% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 3mg | 1% |
| Sodium | 142mg | 6% |
| Potassium | 980mg | 21% |
| Fiber | 7g | 28% |
| Sugar | 9g | 18% |
| Vitamin A | 2391IU | 48% |
| Vitamin C | 206mg | 229% |
| Calcium | 204mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
303 reviews
Excellent
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