Many broccoli and cheese casserole recipes are out there. In addition to the broccoli and the cheese, each casserole has slightly different ingredients and overall nutritional value. When preparing a broccoli and cheese casserole, you can use fresh or frozen broccoli, and steaming is the best cooking method for retaining the vegetable's beneficial nutrients. Boiling broccoli eliminates its dark green color, and about half its vitamins are wasted once you pour the cooking water down the drain after the broccoli is removed.
Ingredients
Although all broccoli and cheese casserole recipes call for fresh or frozen broccoli, the other ingredients might vary based in part on whether the casserole is low-fat or full-fat, and whether it is vegetarian or made with chicken. Ingredients can include mushroom soup or broth -- either chicken or vegetable, milk or cream, flour, onions, grated cheese, cottage cheese, egg white or egg substitute, butter and low- or full-fat mayonnaise, or mayonnaise substitute.
Vitamins and Minerals in Broccoli
Broccoli contains more vitamin C than the same amount of oranges, with one cup of broccoli equaling one orange. Broccoli is rich in vitamin A/beta-carotene, calcium, folate and potassium. Broccoli is also a good source of antioxidants and phytochemicals that can help protect your immune system and prevent disease. Broccoli is a good source of iron, vitamin K and fiber, and an excellent source of health-promoting, sulfur-containing compounds that might help reduce the risk of certain cancers.
Vitamins and Minerals in Other Ingredients
Although the other main ingredient, cheese, contains saturated fat, it also provides vitamins A, B-2, B-12 and D; iodine; phosphorus; and selenium. Mushroom soup offers small amounts of fiber, calcium, iron, and vitamins A and C, and should be used with care if you are trying to limit your salt intake. You can find healthier versions of all of the ingredients, such as low-fat cheddar and cottage cheese, low-sodium mushroom soup and egg substitutes instead of eggs, fat-free mayonnaise and fat-free milk mixed with fat-free cream cheese, instead of cream or whole milk.
Calories, Fat and Cholesterol
Depending on which recipe you use, the calories in a serving of a broccoli and cheese casserole can vary from the very-low-fat versions, at 77 calories to 141 calories, to high-fat recipes, with almost 75 percent of calories coming from fat. Fat and saturated fat content vary between 3 g fat in one recipe to up to 30 g in another, with 25 to 50 percent being saturated fat. Cholesterol levels per serving can range from a little over 1 mg for a low-fat recipe to 10 mg to a full-fat recipe.
Protein, Carbohydrates and Sodium
Both original and low-fat recipes of broccoli and cheese casseroles provide you with between 8 and 9 g protein. The carbohydrate levels range from 16 g to 18 g. Sodium levels in food vary widely, and this casserole is no exception. If you are not paying attention, your might be consuming unhealthy amounts of salt. A serving of broccoli and cheese casserole has between 216 mg and 721 mg. sodium.
References
- Iowa Department Of Public Health: December Featured Vegetable: Broccoli
- Lee County Government Southwest Florida; Wellness Update; February 2008
- Cooking Light; How To Reduce the Fat By Making a Light Casserole; Kathy C. Kitchens, R.D.
- LIVESTRONG: My Plate: Broccoli Cheese Casserole Reason
- San Bernardino County Department of Public Health: Festive Family Thanksgiving Cookbook: Broccoli-Cheese Casserole
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