Zesty Broccoli Casserole

Vegetarian
Health score
14%
Zesty Broccoli Casserole
45 min.
10
162kcal

Suggestions


Looking for a delightful and zesty side dish that will elevate your meals? Look no further! This Zesty Broccoli Casserole is the perfect vegetarian treat that is not only easy to prepare but also bursting with flavor. Packed with nutritious broccoli, this dish offers a creamy, cheesy texture that is sure to please everyone at the table.

Imagine delighting your guests with a casserole that’s creamy yet light, featuring the crunchy goodness of water chestnuts and topped with a golden, crispy panko layer. Each bite is a combination of sensational flavors, making it an excellent addition to family gatherings, potlucks, or even a cozy dinner at home. Plus, with just 162 calories per serving, you can indulge without any guilt!

In under 45 minutes, you can whip up this delightful dish, and with a generous yield of 10 servings, it’s perfect for sharing. Whether served as a side dish, a starter, or even a unique antipasto option, this casserole is versatile and satisfying. So gather your ingredients and get ready to impress your family and friends with this delectable Zesty Broccoli Casserole that’s sure to be a hit!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 30 ounce broccoli florets frozen thawed
  • teaspoons butter melted
  • ounce water chestnuts rinsed drained sliced canned
  • ounces cream cheese fat-free softened
  • cup mayonnaise fat-free
  • 1.5 cups milk fat-free
  • 2.5 tablespoons flour all-purpose
  • 0.8 cup onion chopped ()
  • 0.8 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 teaspoon salt 
  • ounces sharp cheddar cheese shredded

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.
  3. Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly.
  4. Remove from heat.
  5. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli.
  6. Place panko in a small bowl.
  7. Drizzle with butter, and toss.
  8. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray.
  9. Bake at 375 for 25 minutes or until mixture begins to bubble and breadcrumbs brown.

Nutrition Facts

Calories162kcal
Protein20.56%
Fat26.92%
Carbs52.52%

Properties

Glycemic Index
27.63
Glycemic Load
3.04
Inflammation Score
-7
Nutrition Score
17.859999946926%

Flavonoids

Luteolin
0.68mg
Isorhamnetin
0.6mg
Kaempferol
6.75mg
Myricetin
0.05mg
Quercetin
5.21mg

Nutrients percent of daily need

Calories:161.81kcal
8.09%
Fat:5.07g
7.81%
Saturated Fat:2.54g
15.89%
Carbohydrates:22.28g
7.43%
Net Carbohydrates:18.27g
6.65%
Sugar:8g
8.88%
Cholesterol:15.2mg
5.07%
Sodium:519.28mg
22.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.44%
Vitamin C:77.2mg
93.58%
Vitamin K:93.25µg
88.81%
Phosphorus:214.92mg
21.49%
Calcium:202.97mg
20.3%
Folate:72.68µg
18.17%
Fiber:4g
16.02%
Vitamin B2:0.26mg
15.18%
Manganese:0.3mg
15.02%
Vitamin A:721.55IU
14.43%
Vitamin B6:0.26mg
12.94%
Potassium:450.52mg
12.87%
Selenium:7.98µg
11.41%
Vitamin B1:0.16mg
10.38%
Vitamin B5:0.85mg
8.49%
Zinc:1.24mg
8.28%
Magnesium:32.99mg
8.25%
Iron:1.33mg
7.38%
Vitamin B12:0.43µg
7.14%
Vitamin E:0.95mg
6.31%
Vitamin B3:1.17mg
5.84%
Copper:0.11mg
5.45%
Vitamin D:0.46µg
3.04%
Source:My Recipes