Healthy Broccoli Casserole
User Reviews
5
Healthy Broccoli Casserole
Description
The Healthy Broccoli Casserole blends steamed broccoli florets with a savory mixture of sautéed onions, garlic, and mushrooms seasoned with smoked paprika. A milk-based sauce thickened with cornstarch envelops the vegetables, enhancing their natural flavors with creaminess without heaviness. The use of whole-wheat panko breadcrumbs adds a golden, crisp topping once baked.
The broccoli is cooked until just tender through steaming, preserving its texture and bright taste. Meanwhile, the sautéed vegetable mix brings depth and gentle smokiness from the paprika. Baking at 350°F melds flavors and crisps the breadcrumb topping, offering a pleasant contrast to the soft interior.
This casserole pairs well as a side dish alongside various main courses, providing a vegetable dish with added texture and richness. It can complement both vegetarian and meat-based meals due to its balanced flavors. Using milk or milk alternatives allows some flexibility based on dietary preferences.
For dietary adaptation, non-dairy milks can be used to make it vegan, and gluten-free panko breadcrumbs ensure it fits gluten-sensitive diets. Note that nutritional information is an estimate and varies by product selection.
Ingredients
- 2 pounds broccoli cut into bite-size pieces, florets
- 1 tablespoon olive oil
- 3-4 garlic minced, cloves
- 1 Medium yellow onion diced
- 1 Cup button mushrooms sliced or quartered
- 2 teaspoons smoked paprika
- 1 Cup milk dairy or non-dairy, low-fat or milk of choice
- 1 tablespoon cornstarch
- sea salt to taste
- black 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
- This recipe’s nutritional estimates vary depending on ingredient brands and types used.
- Substitute non-dairy milk to easily make it vegan.
- Use gluten-free panko breadcrumbs if avoiding gluten.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
