Healthy Broccoli Casserole
Prepared with fresh broccoli and mushrooms. No cheese or cream added, topped with panko and baked to perfection.
Servings: 4
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 sliced or quartered
- 2 tsp 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