5.0 from 303 votes
Healthy Broccoli Casserole
Prepared with fresh broccoli and mushrooms. No cheese or cream added, topped with panko and baked to perfection.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 185 kcal
Course:
Side Dish
Cuisine:
American
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!
Cup of Yum
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
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
% 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.