broccoli casserole
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Healthy Broccoli Casserole

Prepared with fresh broccoli and mushrooms. No cheese or cream added, topped with panko and baked to perfection.
Course Side Dish
Cuisine American
Keyword broccoli casserole, casserole recipe, side dish recipe
Prep Time 10 minutes
Cook Time 40 minutes
0 minutes
Total Time 50 minutes
Servings 4
Calories 185kcal

Ingredients

  • 2 lbs Broccoli Florets cut into bite-size pieces
  • 1 Tbsp Olive Oil
  • 3-4 Garlic Cloves minced
  • 1 Medium Yellow Onion diced
  • 1 Cup Button Mushrooms finely chopped
  • 1 Tbsp Smoked Paprika
  • 1 Cup Low-fat Milk or milk of choice dairy or non-dairy
  • 1 Tbsp Cornstarch
  • Sea salt and pepper, to taste
  • 2 Tbsp Whole-Wheat Panko Breadcrumbs Or Gluten-free

Instructions

  • Preheat your oven to 350°F and lightly spray a 2-quart baking dish with cooking oil spray.
  • Add the broccoli florets to a steaming basket and place it over a pot with boiling water. Cover and steam until just tender, then transfer the broccoli to the prepared casserole.
  • Meanwhile, heat oil in a large pan over medium heat. Add onions and sauté until translucent, 3-4 minutes. Stir in the garlic, mushrooms and smoked paprika and continue to cook, stirring occasionally for 5-6 minutes.
  • Meanwhile, in a small pot over medium heat whisk milk, cornstarch, salt, and pepper, until starts to thicken, 2-3 minutes.
  • Transfer the onion mushroom mix to the casserole, and pour over the milk sauce. Clean the pan with a paper towel, and lightly spray with cooking oil spray.
  • Stir the breadcrumbs over medium heat, until golden, then sprinkle over the casserole.
  • Place the casserole into the preheated oven and bake for about 30 minutes. Enjoy!

Notes

  • Use non-dairy milk for a vegan version
  • Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
  • For a Gluten-free Version, use gluten-free panko

Nutrition

Calories: 185kcal | Carbohydrates: 28g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 142mg | Potassium: 980mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2391IU | Vitamin C: 206mg | Calcium: 204mg | Iron: 2mg