The Produce For Better Health Foundation says broccoli is naturally low in fat and sodium, cholesterol-free and a good source of vitamin C, folate, fiber and potassium. The U.S. Department of Agriculture (USDA) encourages diets that focus on nutrient-dense foods such as vegetables that are low in calories, but rich in essential nutrients to support general health and a normal weight.
According to the Linus Pauling Institute (LPI) at Oregon State University, broccoli is a cruciferous vegetable. The LPI says cruciferous vegetables have sulfur-containing compounds called glucosinolates that may help prevent cancer. Current research exists associating a high intake of cruciferous vegetables with a lower risk of lung and colorectal cancer.
Calories and Fat
Broccoli is a low-calorie, low-fat food, but mayonnaise, cheese, cream soups and butter are high in fat and account for most of the calories in broccoli casserole. The USDA recommends limiting dietary fat, especially saturated and trans-fats such as butter and margarine, because consuming too much increases the risk of heart disease. Fat is also high in calories, and excessive calorie intake can lead to weight gain, obesity and chronic diseases.Reduce the fat in broccoli casserole by using low-fat mayonnaise, cream soups and cheeses. Using full-flavored cheeses such as sharp cheddar and parmesan can also help cut fat and calories because pungent cheeses can be used more sparingly with the same flavor result. Consider using only egg whites or a pasteurized egg product instead of whole eggs because egg yolks contain most of the fat, calories and cholesterol in an egg. The Mayo Clinic recommends substituting a cooking spray for butter.
Sodium
The body needs sodium to function, but the USDA says too much sodium can cause high blood pressure in certain individuals. Use low-sodium canned cream soups and mayonnaise and unsalted butter in broccoli casserole. Refrain from adding salt during the cooking process and at the table for individuals on a sodium-restricted diet.Recipe Modifications
Mixing broccoli with other vegetables such as cabbage, cauliflower, potatoes, green beans and zucchini increases the fiber, vitamins and minerals of broccoli casserole. The USDA encourages a high-fiber diet because fiber lowers the risk of heart disease. Brown rice, quinoa and barley can also be added to broccoli casserole to increase the fiber content. Nuts such as almonds, cashews and walnuts contain omega-3 fatty acids, an essential fat that benefits the heart, and can add crunch and texture to broccoli casserole. Adding lean proteins such as diced chicken breast, ground turkey or tofu can turn a side dish into a one-dish entrée.Considerations
Use fresh broccoli whenever possible. According to Medline Plus, fresh vegetables are always preferred over canned and frozen varieties because they contain more nutrients and fiber. Exercise portion control even with broccoli casserole because the healthiest diets focus on variety and moderation. Casseroles that use full-fat ingredients instead of low-fat versions should be balanced with lower-fat dishes and meals throughout the day with regular physical activity.
Favorite Broccoli Casserole
Easy and adaptable, Favorite Broccoli Casserole uses frozen chopped broccoli added to other convenient ingredients from the refrigerator and pantry.Broccoli Casserole for Brunch, Lunch, and Parties
Although the recipe calls for shredded cheddar cheese, other flavors can be substituted. Likewise, canned cream of celery soup can be replaced by cream of chicken, cream of mushroom, or other creamed soup. Regular or reduced calorie mayonnaise can be used, although flavored mayonnaises are not recommended. Fresh broccoli can be substituted for frozen, but only if it is chopped into tiny pieces and cooked thoroughly until softened. The whole casserole mix can be cooked inside a pie shell as a quiche, if desired.
Favorite Broccoli Casserole tastes great with a soup or salad for lunch, looks beautiful on a buffet table for brunches or parties, and makes a nutritious entrée for dinner when time is short and ingredients are limited. During the 10 minutes the oven is preheating, the frozen broccoli can be cooked on the stove (or microwaved) and the remaining ingredients prepared for cooking. After 35 minutes in the oven, the casserole comes out fragrant and bubbly. Be sure to let the casserole cool slightly and harden after cooking so it will hold together when served.
Favorite Broccoli Casserole:
Ingredients:- 1 (10-ounce) package frozen chopped broccoli
- ½ cup shredded cheddar cheese (or substitute other cheese shreds or chunks)
- 1 can cream of celery soup (or other creamed soup of choice)
- 1 large egg
- 1/8 cup chopped onion
- ¼ cup mayonnaise
- dash of pepper
Directions:
1. Preheat oven to 350 degrees F.
2. Cook frozen broccoli according to instructions. Typically this involves boiling in ½ cup water for 4 minutes or microwaving for 8 minutes with 2 tablespoons of water in microwave-safe dish.
3. While broccoli cooks, chop onions and place in mixing bowl.
4. Beat egg and add to mixture.
5. Add cheese, soup, mayonnaise, and pepper to mixture. Stir until all ingredients (except broccoli) are blended.
6. When broccoli is tender, remove from stovetop (or microwave) and drain water.
7. Add broccoli to other ingredients and stir gently until mixed well. Pour entire mixture into ungreased casserole dish (or place in pie shell for quiche).
8. Sprinkle top of casserole with light coating of shredded cheese, if desired.
9. Bake at 350 degrees F until slightly brown around edges, about 35 minutes.
10. Remove from oven and cool for 10 minutes. Serve warm with soup, salad, chips, or fruit.
Serves 4 to 6
Chicken and Broccoli Casserole, Southern Recipe
Most cooks in the South have one or more favorite chicken casserole recipes in the file box, because chicken casseroles are easy to prepare and make a nice dinner main dish or a recipe to make up for a community meal.One of the most popular chicken casserole dishes includes broccoli. The flavor combination is nice, and the colors balance well for a pretty dish. This also adds a vegetable to the meal without having to cook a separate recipe.
Another plus with chicken casseroles are that most, like this one, can be made the night ahead and kept in the refrigerator covered and then baked right before the meal.
Chicken and Broccoli Casserole Recipe
Ingredients:- 1 whole chicken boiled and cut up into bite sized pieces (around 3 cups)
- 2 boxes frozen broccoli (10 ounce size) steamed and drained
- 2 cans cream of chicken soup (10 ¾ ounce)
- 1 cup mayonnaise
- 4 ounces shredded cheddar cheese
- 1 TBS lemon juice
- 4 to 5 slices toasted bread cut in cubes
- ¼ cup melted butter
Directions:
- Combine chicken, broccoli, and cream soups and stir.
- Add mayonnaise, cheese, and lemon juice. Stir again.
- Butter or spray with Pam a casserole dish 9 x 9 or 9 x 11 or similar.
- Put chicken mixture into casserole dish and smooth mixture.
- Put bread cubes on top of chicken mixture.
- Drizzle butter over crumbs.
- Bake at 350 degrees F for around 20 minutes or until casserole is hot and bubbly. Baking time may be a little longer if the dish is assembled the night prior and is chilled.
Cheesy Rice and Broccoli Casserole Recipe
This dish uses a wild rice blend, broccoli, and mushroom soup, and is topped with cheddar cheese; ingredients that are both filling and inexpensive. It’s a great recipe for using up leftovers that might otherwise go to waste (see Tip 2); or start fresh and prepare all the ingredients just for this dish, its up to you. If you’re not using leftovers, it does take a moderate amount of prep because you have to pre-cook the rice, but even then it’s still an easy recipe to toss together in about half an hour. Makes 6-8 servings.Ingredients for Cheesy Rice and Broccoli Casserole
- 2 c. chopped broccoli, including peeled stem pieces
- 4-5 cups COOKED wild rice blend (see Tip 3)
- 1 can condensed mushroom soup
- 1 c. water
- 1 c. shredded cheddar cheese
- 1 c. mozzarella cheese
Preheat the oven to 350 degrees F. Mix the water with the mushroom soup to make a sauce and pour over rice. Mix thoroughly until rice is generously coated (see Tip 4). Add the broccoli pieces, ½ c. of cheddar cheese and ½ c. of mozzarella – and the meat if you are using any (see Tip 1) – then stir until well blended. Top with the remaining cheese. Bake for approximately half an hour or until the mushroom soup is bubbling and the cheese has melted (see Tip 5).
Cooking Tips for Cheesy Rice and Broccoli Casserole
Tip 1: You can serve this as a vegetarian dish, as it is, or if you’ve got chicken, beef or even sausage, you can easily cook it up and toss it in to make this a complete meal!Tip 2: Make use of your leftover meat and veggies; throw in last night’s steamed broccoli and leftover chicken breast instead of using fresh. It tastes just as good and will cut back on the prep time!
Tip 3: The rice blend recommended here usually consists of wild and white or brown rice, easily found at the grocery store; you can also try an exotic rice blend for something a bit more adventurous, or stick with plain white or brown rice if that’s what you have in your pantry.
Tip 4: If when you blend the rice and mushroom soup sauce, you find the mixture a little dry, feel free to add more mushroom soup; make sure to put less water into the second can however, to avoid making the casserole too loose in consistency.
Tip 5: For a crispier cheese topping, turn on your oven’s broiler for the last 2-3 minutes of cooking; this browns the cheese nicely.
This is really an easy recipe, and is a yummy way to use up leftover rice, veggies and even meat if you want something heartier. And to change things up, you can substitute potatoes for the broccoli, or add canned tomatoes and chillis instead of mushroom soup for a delicious flavour alternative.
A Broccoli Casserole for the Holiday Table
This broccoli casserole includes eggs and cheeses and is somewhat like a quiche with no crust. This recipe has evolved over many years into the recipe and variations described here.This casserole takes a bit of preparation, but some of it can be done in advance. The broccoli can be steamed and chopped in advance and refrigerated. The cheddar can be shredded in advance or purchased already shredded. This dish can also be slightly undercooked, refrigerated and warmed up prior to serving.
For best results, broccoli should be fresh and partially cooked before including it. It should not be chopped too finely. Frozen broccoli can be substituted, but the casserole loses some texture.
Broccoli Casserole
Ingredients:- 4 cups of broccoli florets chopped bite size; (about one large head of broccoli or two small bunches)
- 24 ounce carton of cottage cheese
- One bunch green onions
- 6 medium or large eggs
- ¼ cup of butter
- 3 tablespoons of flour
- 2 cups shredded sharp cheddar cheese
- Greased 2 quart casserole
- Start by allowing the eggs to sit at room temperature and lose some of their chill.
- Chop the heads of the broccoli to bite size, using florets and small stems. Steam the broccoli in a vegetable steamer for 3 to 5 minutes, being careful not to overcook it. Drain it well and set it aside to cool.
- While the broccoli cooks, preheat the oven to 350 degrees, Fahrenheit. Place the casserole dish in the oven with the butter in it, and allow the butter to melt as the oven heats.
- Remove the roots from several green onions, wash them and chop them finely, including both white and green portions. Use five to seven green onions according to taste.
- Shred two cups of cheddar cheese or use packaged shredded cheese.
- Beat the eggs until they are foamy. Remove melted butter from the oven and pour about three quarters of it into the eggs. Use the remaining butter to grease the casserole dish, using a spatula or paper towel to spread it.
- When the butter is mixed into the eggs, sprinkle in the flour and stir until it is well mixed in. Then fold in the cottage cheese, the chopped green onions, cheddar cheese and the broccoli.
- Pour into the greased 2 quart casserole and bake uncovered at 350 F for 45 to 50 minutes, or until casserole is just firm.
- If made in advance, cover the dish and bake until just firm. Just prior to serving, heat uncovered at 300 degrees for one half hour or until heated through.
- Use 4 cups of frozen broccoli, or broccoli and cauliflower mix, fully thawed under running water. Frozen broccoli can go directly into the recipe without steaming.
- For a milder flavor, use mild cheddar and reduce the amount of green onion.
- Top with a thin layer of seasoned or unseasoned bread crumbs. (This is not recommended if this is made in advance and will be heated a second time as the crumbs may become soggy.)
- For more color, add 1/3 cup shredded carrots or top with thin slices of tomato.
- This recipe can be made with spinach but care must be taken to drain the steamed spinach completely so the casserole does not become soupy.
Broccoli Walnut Casserole
This delicious broccoli casserole is so good even kids will ask for seconds! Broccoli is one of those vegetables that not everyone likes, but is very good for us. Broccoli is rich in vitamin C and soluble fiber, so any recipe that can make this vegetable appealing deserves an honored place in your recipe box. Serve this delectable dish with poultry or pork or even as a stand-alone veggie supper with a leafy green salad and warm crusty bread. The holidays are almost here and this casserole is perfect for special meals, festive buffets, or as a take-along dish when visiting friends and family. Got leftovers? Here's a great way to to give them some healthy and hearty pizzaz!Brocolli Walnut Casserole Recipe
Serves 8- 1/2 cup butter (Margarine is not recommended for this recipe; the butter gives the casserole a richness that margarine does not.)
- 2 cups milk (Whole milk is preferred)
- 2- 10 oz. packages of frozen broccoli, any brand
- 2/3 package of Pepperidge Farm seasoned stuffing mix
- 2/3 cup chopped walnuts
- 4 tablespoons flour
- 1 1/2 tablespoons Wyler's Instant Chicken Bullion
- 2/3 cup water
- 6 tablespoons butter
- Preheat oven to 350 degrees.
- Dissolve the bullion in 2/3 cup of water.
- Melt 1/2 cup of butter in a large saucepan or dutch oven.
- Stir the flour and chicken stock base into the melted butter.
- Slowly add the milk to the mixture. Stir constantly until the mixture thickens. Do not allow it to burn.
- In another saucepan, cook the frozen broccoli according to the package instructions. Drain the broccoli and combine the vegetable with the prepared sauce. Mix until the broccoli is well covered with the sauce.
- Pour the dry stuffing mix into a bowl.
- In a small saucepan, heat the water and 6 tablespoons of butter until completely melted. Pour the melted mixture over the stuffing mix and add the chopped walnuts.
- Grease a 1 1/2 quart casserole dish generously. Cooking spray, without flour, may also be used.
- Pour the broccoli and sauce mixture into the casserole dish. Top the broccoli with the walnut stuffing mixture. Make sure the stuffing mix covers the broccoli completely.
- Bake the casserole for 30 minutes.
Hints:
Prepare this broccoli walnut casserole ahead of time to cut down on holiday meal preparation. Put the casserole together a day or two before you plan to serve it. Cover with aluminum foil and keep refrigerated until you are ready to bake and serve.
Add leftover turkey or chicken to the broccoli walnut casserole for a hearty holiday "day after" supper. And, don't forget the leftover cranberry sauce!
0 Comments