Broccoli and Cheese Casserole Recipe

Looking for an easy Broccoli and Cheese Casserole recipe? Learn how to make Broccoli and Cheese Casserole using healthy ingredients.


Submitted by relright

Makes 8 servings



Broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel sauce thickened with cheese, which boosts the calcium even more. A short boil of the broccoli preserves the bright color for the dish. Yield: 8 servings (serving size: about 1 cup)

Recipe Ingredients for Broccoli and Cheese Casserole

8 cups chopped broccoli florets (about 2 pounds)
1/3 cup all-purpose flour (about 1 1/2 ounces)
1/4 teaspoon salt
1/4 teaspoon dry mustard
1 1/2 cups fat-free milk
1 cup fat-free, less-sodium chicken broth
1 cup (4 ounces) cheddar cheese
1/2 cup (2 ounces) grated Parmesan cheese, divided
2 tablespoons diced pimientos, drained
1/4 teaspoon freshly ground black pepper
1 Cooking spray
56 g melba toast (12 pieces- garlic)

Recipe Directions for Broccoli and Cheese Casserole

  1. Preheat oven to 400°.

  2. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.

  3. Lightly spoon flour into a dry measuring cup, and level with a knife.

  4. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended.

  5. Cook for 8 minutes or until it is thick, stirring constantly.

  6. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted.

  7. Stir in pimientos and pepper.

  8. Add broccoli, tossing to coat.

  9. Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.

  10. Place garlic melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup.

  11. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture.

  12. Spray top of casserole lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly.

  13. Let stand for 5 minutes before serving.

Categories

Main Dish

Nutrition Facts
Serving Size 199.3g
Amount Per Serving
Calories
178
Calories from Fat
65
% Daily Value*
Total Fat
7.2g
11%
Saturated Fat
4.2g
21%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
420mg
17%
Potassium
398mg
11%
Total Carbohydrates
18.1g
6%
Dietary Fiber
3.0g
12%
Sugars
4.2g
Protein
11.5g
Vitamin A 18% Vitamin C 136%
Calcium 28% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in calcium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
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