American · Dinner
Broccoli Cheese Casserole (Low-Chol)
A vegetarian baked casserole of tender broccoli florets bound in a light cheese sauce made from reduced-fat cheddar, skim milk and a roux, topped with panko for crunch. Nutmeg and mustard sharpen the sauce. Baked until bubbling and golden, it serves as a warm side dish.
$3
15 minsPrep
30 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
405Calories
40.4gProtein
17.9gFat
22.4gCarbs
12.4gSugar
3.5gFiber
734mgSodium
45mgChol
9.8gSat Fat
512mgPotassium
680mgCalcium
1.8mgIron
0.8mcgVitamin B12
82mgVitamin C
vegetarian
protein-rich
low-carb
low-cholesterol
low-calorie
low-chol
Instructions
1
Prep
Heat oven to 375F (190C). Cut broccoli into even bite-size florets for uniform cooking.
2
Steam
Steam broccoli in covered saucepan over medium heat for 4 minutes until bright green and knife-tender, then drain thoroughly.
3
Simmer
Warm olive oil over medium heat, whisk in flour for 1 minute, then gradually add skim milk and cook 3 minutes until thickened.
4
Build
Remove from heat, stir in reduced-fat cheddar, Dijon mustard, and nutmeg. Fold in broccoli and transfer to baking dish.
5
Top
Scatter panko breadcrumbs evenly over casserole surface.
6
Plate
Bake at 375F for 20 minutes until bubbling and golden brown, then rest 5 minutes before serving warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g reduced-fat cheddar cheese
- 11 oz311g broccoli
- 1 1/2 cup360ml skim milk
- 2 tbsp2 tbsp all-purpose flour
- 4 tbsp28g panko breadcrumbs
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp Dijon mustard
- 2 pinch2 pinch ground nutmeg
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
