Cheesy Broccoli Bake

Health score
42%
Cheesy Broccoli Bake
35 min.
6
140kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will please the whole family? Look no further than this Cheesy Broccoli Bake! With its creamy cheese sauce and crunchy cereal topping, this dish is not only packed with flavor but also offers a delightful texture that will have everyone coming back for seconds.

In just 35 minutes, you can whip up this delightful bake that serves six, making it perfect for family dinners or gatherings with friends. The star of the show is the vibrant broccoli florets, which are not only rich in vitamins and minerals but also provide a beautiful pop of color to your table. Combined with a luscious cheese sauce made from reduced-fat sharp Cheddar, this dish strikes the perfect balance between indulgence and health.

What’s more, the Kix® cereal topping adds a unique crunch that elevates the dish to new heights. It’s a fun twist that kids will love, making it easier to sneak in those essential greens. Plus, with only 140 calories per serving, you can enjoy this comforting side without the guilt. Whether you’re serving it alongside a hearty main course or enjoying it on its own, this Cheesy Broccoli Bake is sure to become a favorite in your household. Get ready to impress your guests and satisfy your taste buds with this easy-to-make recipe!

Ingredients

  • cup corn flakes/bran flakes kix®
  • teaspoons olive oil 
  • cups broccoli florets frozen
  • tablespoon butter 
  • tablespoons flour all-purpose
  • 0.5 teaspoon salt 
  • 0.5 teaspoon ground mustard 
  • 0.1 teaspoon pepper 
  • 1.5 cups skim milk fat-free (skim)
  • oz sharp cheddar cheese shredded reduced-fat

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • ziploc bags
  • microwave
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 400°F.
  2. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. In small bowl, mix cereal and olive oil; set aside. In 1 1/2-quart casserole, place broccoli; cover and microwave on High 3 minutes.
  3. Drain; set aside.
  4. Meanwhile, in 2-quart saucepan, heat margarine until melted. Stir in flour, salt, mustard and pepper. Cook over medium heat, stirring constantly with wire whisk, until smooth and bubbly. Stir in milk.
  5. Heat to boiling, stirring constantly. Boil and stir 1 minute; remove from heat. Stir in cheese until melted.
  6. Pour sauce over broccoli in casserole.
  7. Sprinkle with cereal mixture.
  8. Bake uncovered 18 to 20 minutes or until hot.

Nutrition Facts

Calories140kcal
Protein18.82%
Fat41.88%
Carbs39.3%

Properties

Glycemic Index
45.25
Glycemic Load
6.22
Inflammation Score
-8
Nutrition Score
16.3852175526%

Flavonoids

Luteolin
0.49mg
Kaempferol
4.76mg
Myricetin
0.04mg
Quercetin
1.98mg

Nutrients percent of daily need

Calories:140.49kcal
7.02%
Fat:6.92g
10.65%
Saturated Fat:2.52g
15.76%
Carbohydrates:14.62g
4.87%
Net Carbohydrates:11.73g
4.26%
Sugar:5.41g
6.02%
Cholesterol:11.29mg
3.76%
Sodium:358.83mg
15.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7g
14%
Vitamin C:54.13mg
65.61%
Vitamin K:63.09µg
60.08%
Folate:90.77µg
22.69%
Manganese:0.4mg
19.75%
Phosphorus:183.47mg
18.35%
Calcium:180.94mg
18.09%
Vitamin B2:0.3mg
17.64%
Vitamin A:848IU
16.96%
Selenium:10.11µg
14.45%
Iron:2.47mg
13.72%
Vitamin B12:0.79µg
13.18%
Vitamin B6:0.26mg
13.18%
Vitamin B1:0.19mg
12.54%
Fiber:2.9g
11.58%
Magnesium:39.22mg
9.81%
Potassium:342.3mg
9.78%
Vitamin B3:1.73mg
8.67%
Zinc:1.23mg
8.22%
Vitamin B5:0.68mg
6.78%
Vitamin D:0.95µg
6.34%
Vitamin E:0.87mg
5.8%
Copper:0.07mg
3.64%