Crunchy-Topped Broccoli Casserole

Health score
34%
Crunchy-Topped Broccoli Casserole
40 min.
6
87kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will impress your family and friends? Look no further than this Crunchy-Topped Broccoli Casserole! This delightful recipe combines the vibrant flavors of frozen broccoli with a creamy three-cheese sauce, creating a comforting base that is both satisfying and wholesome. The addition of coarsely chopped roasted red bell peppers adds a pop of color and a hint of sweetness, making every bite a treat for the taste buds.

What truly sets this casserole apart is its crunchy topping, made from Fiber original bran cereal, grated Parmesan cheese, and a touch of Italian seasoning. This crispy layer not only enhances the texture but also provides a delightful contrast to the creamy broccoli mixture beneath. Plus, with just 40 minutes of prep and cooking time, this dish is perfect for busy weeknights or as a standout side for special occasions.

With only 87 calories per serving, this casserole is a guilt-free indulgence that fits perfectly into a balanced diet. Whether served as a side dish, antipasti, starter, or even a snack, it’s sure to become a favorite in your household. So, roll up your sleeves and get ready to whip up this scrumptious Crunchy-Topped Broccoli Casserole that will have everyone coming back for seconds!

Ingredients

  • 24 oz broccoli frozen
  • 0.3 cup roasted peppers red drained coarsely chopped (from 7-oz jar)
  • 0.8 cup all-bran cereal 
  • tablespoons parmesan cheese grated
  • 0.5 teaspoon seasoning italian
  • tablespoon vegetable oil 

Equipment

  • food processor
  • bowl
  • oven
  • ziploc bags
  • microwave
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 350°F. In ungreased 8-inch square microwavable dish or 2-quart microwavable casserole, place broccoli & cheese sauce. Microwave on High 7 to 8 minutes or until cheese is melted and mixture is very hot; stir well. Stir in roasted peppers.
  2. Place cereal in resealable food-storage plastic bag; seal bag and slightly crush with rolling pin or meat mallet (or slightly crush in food processor). In small bowl, mix crushed cereal and remaining ingredients until blended.
  3. Sprinkle over broccoli mixture in casserole.
  4. Bake 20 to 25 minutes or until broccoli is crisp-tender and topping is crisp.

Nutrition Facts

Calories87kcal
Protein17.92%
Fat30.09%
Carbs51.99%

Properties

Glycemic Index
13.61
Glycemic Load
3.02
Inflammation Score
-9
Nutrition Score
24.419130356415%

Flavonoids

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

Nutrients percent of daily need

Calories:87.17kcal
4.36%
Fat:3.56g
5.47%
Saturated Fat:0.82g
5.15%
Carbohydrates:13.83g
4.61%
Net Carbohydrates:8.47g
3.08%
Sugar:3.15g
3.5%
Cholesterol:1.45mg
0.48%
Sodium:166.48mg
7.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.77g
9.54%
Vitamin C:105.42mg
127.78%
Vitamin K:121.3µg
115.53%
Vitamin B6:1.14mg
57.1%
Folate:174.39µg
43.6%
Manganese:0.83mg
41.57%
Vitamin B12:1.48µg
24.66%
Fiber:5.36g
21.44%
Vitamin B2:0.35mg
20.65%
Vitamin A:889.45IU
17.79%
Phosphorus:175.95mg
17.59%
Vitamin B1:0.26mg
17.24%
Magnesium:53.54mg
13.39%
Potassium:451.07mg
12.89%
Iron:2.31mg
12.82%
Calcium:103.23mg
10.32%
Zinc:1.51mg
10.09%
Vitamin B3:1.91mg
9.56%
Vitamin E:1.2mg
8.01%
Vitamin B5:0.74mg
7.41%
Copper:0.15mg
7.27%
Selenium:4.17µg
5.96%
Vitamin D:0.34µg
2.28%