Parmesan and Broccoli Casserole

Health score
14%
Parmesan and Broccoli Casserole
105 min.
8
436kcal

Suggestions


Indulge in the delightful flavors of our Parmesan and Broccoli Casserole, a dish that perfectly balances comfort and nutrition. This casserole is not just a side dish; it can easily take center stage at your lunch or dinner table, making it a versatile addition to any meal. With its creamy texture and rich, cheesy flavor, it’s sure to please even the pickiest eaters.

Imagine tender broccoli crowns enveloped in a luscious Parmesan sauce, all topped with a golden, fluffy layer that adds a satisfying crunch. This recipe is a fantastic way to incorporate more vegetables into your diet without sacrificing taste. The combination of egg whites and yolks creates a light and airy texture, while the finely grated Parmesan cheese infuses every bite with a savory richness.

Not only is this casserole a feast for the taste buds, but it also boasts a caloric breakdown that makes it a guilt-free indulgence. With 436 calories per serving, it’s a hearty yet healthy option that fits perfectly into a balanced diet. Whether you’re serving it as a main course or a side dish, this Parmesan and Broccoli Casserole is sure to become a family favorite. So, roll up your sleeves and get ready to impress your loved ones with this deliciously satisfying dish!

Ingredients

  • 0.3 teaspoon pepper black as needed freshly ground plus more
  • 20 ounces broccoli cut into 1-inch florets
  • 0.3 teaspoon cream of tartar 
  • large egg whites at room temperature
  • large egg yolk at room temperature
  • 0.5 cup flour all-purpose
  • 1.5 teaspoons kosher salt as needed plus more
  • 2.5 cups parmesan cheese finely grated grated
  • tablespoons butter unsalted as needed plus more (1 stick)
  • 0.5 cup water 
  • cups milk whole
  • medium onion yellow

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • whisk
  • baking pan
  • stand mixer
  • spatula
  • colander

Directions

  1. Heat the oven to 400°F and arrange a rack in the middle. Generously coat a 13-by-9-inch baking dish with butter, then evenly sprinkle the bottom and sides with 1/2 cup of the Parmesan; set aside.Bring the water to a simmer in a large frying pan over medium heat.
  2. Add the broccoli, season with salt and pepper, and stir to combine. Cover with a tightfitting lid and cook, stirring occasionally, until the broccoli is crisp-tender, about 10 minutes. Meanwhile, line a baking sheet with a double layer of paper towels.When the broccoli is ready, drain it in a colander.
  3. Transfer it to the prepared baking sheet, spread it into an even layer, and set aside.Wipe out the frying pan with paper towels, add the measured butter, and melt over medium heat.
  4. Add the onion and cook, stirring occasionally, until softened, about 10 minutes.
  5. Add the flour, measured salt, and measured pepper and cook, stirring often, until the flour has darkened slightly in color, about 5 minutes.While whisking constantly, slowly add the milk to the flour mixture until evenly combined and smooth. (It will get very thick when you first add the milk, then thin out.) Increase the heat to medium high and cook, whisking occasionally, until the mixture comes to a full simmer and thickens slightly, about 5 minutes.
  6. Remove the pan from the heat and whisk in the remaining 2 cups of Parmesan.
  7. Whisk in the egg yolks until smooth and combined.
  8. Transfer the Parmesan sauce to a large bowl.
  9. Transfer the reserved broccoli to a food processor fitted with a blade attachment and add 1/2 cup of the Parmesan sauce. Process, stopping and scraping down the sides of the food processor as necessary, until smooth, about 1 minute.
  10. Transfer the broccoli mixture to the bowl with the Parmesan sauce and stir to combine. Taste and season with salt and pepper (the mixture should be slightly salty); set aside.
  11. Place the egg whites and cream of tartar in the bowl of a stand mixer fitted with a whisk attachment.
  12. Whisk on high speed until stiff peaks form, about 2 minutes.
  13. Transfer about a third of the egg whites into the broccoli mixture and stir with a rubber spatula to incorporate.
  14. Add the remaining egg whites and gently fold until thoroughly combined and no big streaks of egg white remain, being careful not to overmix.
  15. Transfer the mixture to the prepared baking dish and spread it into an even layer.
  16. Bake until puffed, golden brown, and just set, about 40 minutes.
  17. Serve immediately.

Nutrition Facts

Calories436kcal
Protein19.97%
Fat58.58%
Carbs21.45%

Properties

Glycemic Index
25.5
Glycemic Load
8.23
Inflammation Score
-8
Nutrition Score
24.718696055205%

Flavonoids

Luteolin
0.57mg
Isorhamnetin
0.69mg
Kaempferol
5.65mg
Myricetin
0.05mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:435.8kcal
21.79%
Fat:28.76g
44.25%
Saturated Fat:16.19g
101.18%
Carbohydrates:23.69g
7.9%
Net Carbohydrates:21.39g
7.78%
Sugar:9.42g
10.47%
Cholesterol:213.29mg
71.1%
Sodium:1114.49mg
48.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.06g
44.12%
Vitamin C:64.24mg
77.86%
Vitamin K:74.53µg
70.98%
Calcium:524.01mg
52.4%
Phosphorus:468.25mg
46.83%
Selenium:30.56µg
43.65%
Vitamin B2:0.62mg
36.73%
Vitamin A:1493.24IU
29.86%
Vitamin B12:1.54µg
25.67%
Folate:83.47µg
20.87%
Vitamin D:2.73µg
18.22%
Zinc:2.66mg
17.76%
Potassium:612.63mg
17.5%
Vitamin B1:0.24mg
15.73%
Vitamin B5:1.57mg
15.72%
Vitamin B6:0.31mg
15.44%
Manganese:0.27mg
13.6%
Magnesium:51.12mg
12.78%
Vitamin E:1.45mg
9.67%
Fiber:2.3g
9.21%
Iron:1.43mg
7.96%
Vitamin B3:1.15mg
5.75%
Copper:0.09mg
4.34%
Source:Chow