Broccoli and Parmesan Casserole

Health score
52%
Broccoli and Parmesan Casserole
45 min.
8
261kcal

Suggestions


Looking for a delicious and nutritious dish that the whole family will love? Our Broccoli and Parmesan Casserole is the perfect solution! Bursting with flavors and packed with wholesome ingredients, this recipe shines as a versatile side dish or a satisfying main course. Whether you're hosting a gathering or simply looking for a tasty way to sneak in some greens, this casserole is sure to impress.

Imagine tender, bright green broccoli florets coming together with a creamy cheese sauce made from reduced-fat cheddar and rich Parmesan, creating a delightful harmony of flavors. The hint of dry mustard and freshly ground black pepper adds just the right amount of zest, while the toasted garlic melba crumbs on top give a satisfying crunch. It's comfort food at its best, and the fact that it's low in calories means you can enjoy it guilt-free!

This casserole is not only quick to prepare, taking just 45 minutes from start to finish, but also serves a generous eight portions, making it perfect for meal prep or feeding a crowd. With a health score of 52, it balances nutrition with indulgence — ideal for those who appreciate wholesome eating. So, gather your ingredients, preheat the oven, and get ready to dig into this delightful dish that’s sure to become a family favorite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pounds broccoli florets coarsely chopped
  • ounces extrasharp cheddar cheese shredded reduced-fat
  • 0.3 teaspoon mustard dry
  • cup less-sodium chicken broth fat-free
  • 1.5 cups milk fat-free
  • 1.5 ounces flour all-purpose
  • ounces parmesan cheese divided grated
  • tablespoons pimientos diced drained
  • 0.3 teaspoon salt 
  • 12  garlic melba toast rounds 

Equipment

  • food processor
  • sauce pan
  • oven
  • knife
  • whisk
  • baking pan
  • measuring cup

Directions

  1. Preheat oven to 40
  2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.
  3. Lightly spoon flour into a dry measuring cup, and level with a knife.
  4. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly.
  5. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and pepper.
  6. Add broccoli, tossing to coat.
  7. Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.
  8. Place garlic melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup.
  9. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray.
  10. Bake at 400 for 15 minutes or until bubbly.
  11. Let stand for 5 minutes before serving.

Nutrition Facts

Calories261kcal
Protein20.81%
Fat29.33%
Carbs49.86%

Properties

Glycemic Index
30.53
Glycemic Load
5.32
Inflammation Score
-8
Nutrition Score
23.6556521084%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.07mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:260.54kcal
13.03%
Fat:8.72g
13.41%
Saturated Fat:4.18g
26.09%
Carbohydrates:33.34g
11.11%
Net Carbohydrates:29.31g
10.66%
Sugar:6.05g
6.72%
Cholesterol:22.05mg
7.35%
Sodium:657.84mg
28.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.92g
27.84%
Vitamin C:105.06mg
127.34%
Vitamin K:117.75µg
112.15%
Selenium:23.04µg
32.92%
Calcium:318.76mg
31.88%
Folate:120.47µg
30.12%
Phosphorus:278.11mg
27.81%
Vitamin B2:0.43mg
25.07%
Vitamin A:1103.44IU
22.07%
Manganese:0.44mg
21.92%
Vitamin B1:0.29mg
19.62%
Fiber:4.03g
16.11%
Potassium:524.98mg
15%
Vitamin B6:0.28mg
13.9%
Iron:2.36mg
13.1%
Vitamin B3:2.59mg
12.96%
Zinc:1.78mg
11.86%
Magnesium:46.27mg
11.57%
Vitamin B5:1.05mg
10.46%
Vitamin B12:0.58µg
9.6%
Vitamin E:1.14mg
7.63%
Copper:0.13mg
6.31%
Vitamin D:0.63µg
4.17%
Source:My Recipes