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Healthy Broccoli Cheese Bake
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Brief Description
Loads of veggies in this side dish with less fat and sodium than traditional broccoli casserole; creamy sauce without using condensed soup.
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Main Ingredient
broccoli
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Category: Vegetables
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Cuisine: American
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Prep Time: 30 min(s)
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Cook Time: 60 min(s)
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Recipe Type: Public
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Source:
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Tags:
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Notes:
Per 1 cup serving: 219 cal, 9.5g fat (4g sat. fat), 10.2g pro, 24.2g carb, 4.4g fiber, 344mg sodium, 17.1mg chol.
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Posted By: cookingmama
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Posted On: Feb 08, 2016
Number of Servings:
Ingredients:
- 2 tablespoons - olive oil
- 1 - medium onion sliced (about 1 cup)
- 1 - medium red bell pepper sliced (about 1 cup)
- 8 ounces - sliced fresh mushrooms
- 1/2 teaspoons - salt
- 1/4 teaspoons - black pepper
- 6 tablespoons - flour
- 3 cups - low-fat milk heated
- 1/2 cups - shredded sharp cheddar cheese
- 1/4 cups - shredded romano or parmesan
- 7 cups - frozen broccoli florets thawed (about 20 ounces), thoroughly patted dry with paper towels
- 1 cups - fresh whole-grain bread crumbs
- 1 tablespoons - butter cut into bits
Directions:
Preheat oven to 350° F. Lightly grease a 2-quart baking dish.
Heat oil in a large skillet over medium-high heat. Cook onion, bell pepper, mushrooms, 1/4 teaspoon salt and black pepper, stirring frequently, until mixture begins to brown, about 12 to 15 minutes.
Sprinkle flour over mushroom mixture and cook, stirring, 1 minute. Add milk and remaining 1/4 teaspoon salt and bring to a boil, stirring until smooth. Boil, stirring frequently, until slightly thickened, about 3 minutes.
Stir in cheddar and 2 tablespoons of romano. Stir in broccoli and pour mixture into prepared baking dish.
Toss bread crumbs with remaining 2 tablespoons romano and sprinkle over top. Dot with butter.
Bake, uncovered, until crumbs are golden and casserole is bubbling, about 40 minutes. Cool 5 minutes before serving.
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