According to Nellie Hedstrom, Extension Nutrition Specialist at University of Maine, broccoli and other cruciferous vegetables such as cabbage, Brussels sprouts and turnips may decrease the risk of heart disease, diabetes and certain types of cancer. A simple broccoli and cheddar cheese casserole is a delicious way to incorporate broccoli into your diet. Adjust the recipe to suit your preferences.
Broccoli
Select firm broccoli with a bright green or purplish color. Wash the broccoli, then cut off the tough stem ends. Cut the florets and remaining stems into small pieces. If you prefer, you can use frozen broccoli. Place the broccoli in a saucepan with a small amount of water and simmer until the broccoli is tender but still firm. Coat a baking pan with vegetable oil or nonstick cooking spray, then spread the drained broccoli evenly in the pan.
Cheese and Milk
Use regular or sharp cheddar cheese in your casserole. If fat is a concern, reduced calories, low-fat and fat-free forms of cheddar cheese are available. Shred the cheese into a mixing bowl, then add milk. Depending on your dietary preferences, you can use whole, low-fat or skim milk.
Eggs and Mayonnaise
If you prefer to use an egg substitute in your broccoli and cheddar cheese casserole instead of real eggs, use 1/4 cup of egg substitute in place of each egg. According to Ohio State University Medical Center Nutrition Services, you can also substitute two egg whites in place of each egg. Add the eggs or egg substitute to the cheese and milk mixture, then stir in either regular or low-fat mayonnaise. If you like, add a chopped onion to the mix.
Canned Soup
Canned soup provides flavor and a creamy consistency to your broccoli and cheddar cheese casserole. Use any cream soup such as cream of mushroom or cream of celery. Do not dilute the soup with water. Most canned cream soups are available in low-sodium and low-fat varieties. If you prefer to avoid canned soup, make a white sauce from low-fat milk, flour and butter or margarine.
Meat
Meat is entirely optional and isn't required to make a tasty broccoli and cheddar cheese casserole. If you want to add meat, use chopped turkey, chicken or ham. Be sure the meat is thoroughly cooked before adding it to your casserole.
Seasonings
Broccoli and cheddar cheese casserole is an adaptable dish that can be seasoned to taste. Stir in freshly ground black pepper and a small amount of salt, salt substitute, seasoning blend or other seasonings. Add red pepper flakes if you like a slightly hot casserole.
Baking the Casserole
Preheat your oven to 325 degrees Fahrenheit. Spread the mixture over the broccoli, then top the casserole with paprika or chopped parsley. Bake the casserole for 45 minutes.
References
- University of Maine Extension; Broccoli and Cauliflower; Nellie Hedstrom; 2008
- Towson University; Recipe For Broccoli Casserole; Nicole Redmond; April 2010
- University of Illinois Extension; Broccoli and Cheese Casserole
- Michigan State University; Family Food Facts; 2005
- Ohio State University Medical Center's Department of Nutrition Services; Simple Ways to Change a Recipe; 2011
Member Comments