Broccoli and Orzo Casserole

Health score
13%
Broccoli and Orzo Casserole
65 min.
6
384kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 12 ounces broccoli florets 
  • tablespoons flour all-purpose
  • cloves garlic minced
  • 1.5 cups havarti cheese shredded
  • servings kosher salt 
  • 0.5 cup onion diced
  • cup orzo pasta dry
  • 0.5 cup panko bread crumbs 
  • tablespoons parmesan grated
  • 0.3 cup cup heavy whipping cream sour
  • tablespoons butter unsalted melted for greasing dish
  • 2.5 cups milk whole

Equipment

  • bowl
  • oven
  • whisk
  • pot
  • casserole dish
  • dutch oven

Directions

  1. Preheat the oven to 375 degrees F. Butter a 2-quart casserole dish.
  2. Bring a large pot of generously salted water to a boil.
  3. Add the orzo, stir and cook for 5 minutes.
  4. Add the broccoli florets and cook until bright green, about 1 minute. Strain and set aside.
  5. Heat a large pot or Dutch oven over medium heat.
  6. Add the butter and flour, whisk together and cook for about 1 minute.
  7. Add the onions and garlic and cook, stirring, until the onions have softened, about 5 minutes.
  8. Whisk in the milk, bring the sauce to a low boil, reduce to a simmer and simmer gently for about 5 minutes. Turn off the heat and add 1 cup of the Havarti, sour cream, 2 tablespoons of the Parmesan, 1 teaspoon salt and pepper to taste. Gently fold in the broccoli and orzo.
  9. Transfer the mixture to the buttered casserole dish.
  10. Sprinkle with the remaining 1/2 cup Havarti and 1 tablespoon Parmesan. Toss the bread crumbs with the remaining 1 tablespoon melted butter in a small bowl. Season with salt and spread evenly over the casserole.
  11. Bake until brown and bubbly, about 30 minutes.

Nutrition Facts

Calories384kcal
Protein17.91%
Fat45.97%
Carbs36.12%

Properties

Glycemic Index
50.5
Glycemic Load
11.82
Inflammation Score
-8
Nutrition Score
20.003913112309%

Flavonoids

Luteolin
0.46mg
Isorhamnetin
0.67mg
Kaempferol
4.53mg
Myricetin
0.05mg
Quercetin
4.57mg

Nutrients percent of daily need

Calories:384.33kcal
19.22%
Fat:19.91g
30.62%
Saturated Fat:11.96g
74.74%
Carbohydrates:35.19g
11.73%
Net Carbohydrates:32.35g
11.77%
Sugar:7.77g
8.63%
Cholesterol:59.46mg
19.82%
Sodium:547.09mg
23.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.45g
34.9%
Vitamin C:52.1mg
63.15%
Vitamin K:59.41µg
56.58%
Calcium:384.35mg
38.43%
Phosphorus:379.9mg
37.99%
Selenium:24.86µg
35.51%
Manganese:0.48mg
24.05%
Vitamin B2:0.38mg
22.3%
Vitamin A:997.02IU
19.94%
Folate:70.64µg
17.66%
Vitamin B12:1.02µg
16.97%
Zinc:2.36mg
15.76%
Vitamin B1:0.21mg
14.22%
Vitamin B6:0.26mg
13.22%
Potassium:459.65mg
13.13%
Magnesium:51.61mg
12.9%
Fiber:2.84g
11.36%
Vitamin B5:1.02mg
10.21%
Vitamin D:1.31µg
8.74%
Copper:0.16mg
7.75%
Vitamin B3:1.44mg
7.22%
Iron:1.23mg
6.81%
Vitamin E:0.93mg
6.19%