Broccoli has certainly earned its healthful reputation as a super food, yet its flavor remains more controversial. Broccoli load fluctuate amounts of bitter compounds depending on the type. Standard broccoli is comparatively mild in flavor, Chinese broccoli is slightly more bitter and broccoli rabe contains the highest level of bitter compounds.
But still broccoli is one of the most nutritious vegetables, Broccoli is a very good source of dietary fiber, vitamin B6, vitamin E, vitamin B1, vitamin A (in the form of carotenoids), pantothenic acid, manganese, phosphorus, chlorine, potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium. And now I will share the recipe that use this nutritious vegetable Broccoli Casserole
This cheesy casserole is bound to be a new favorite. The individual servings are fun and perfectly portioned. For a healthy, comforting dinner, try one of our best casserole recipes. Many of our lightened-up casserole recipes can be made ahead and reheated for an easy weeknight dinner. An easy, cheesy low-fat side dish that even the kids will love! Our Simple Cooking with Heart version of this American family favorite is creamy and delicious but is lower in fat, higher in fiber and much more heart healthy. This popular casserole recipe is perfect for healthy dinner to feed your whole family.
Ingredients :
Two 10 ounce packages frozen chopped broccoli
16 ounce container 1% low-fat cottage cheese
2 large eggs beaten or 1⁄2 cup fat-free, cholesterol-free egg substitute
1⁄4 cup all purpose flour
1⁄2 cup shredded reduced fat cheese made with 2% or 1.5% milk
Direction :
1. Preheat oven to either 350° F or 375° F.
2. Place broccoli in a 11⁄2- to 2-quart microwave-safe casserole dish. Do not add any water. Cover and cook on high a few minutes, just to defrost.
3. Whisk together cottage cheese, eggs, flour, and shredded cheese in a medium bowl. Pour over broccoli.
4. Bake, uncovered, for 45-60 minutes at 350° F or for about 40 minutes at 375° F, or until top seems set and edges are brown.
This cheesy casserole is bound to be a new favorite. The individual servings are fun and perfectly portioned. For a healthy, comforting dinner, try one of our best casserole recipes. Many of our lightened-up casserole recipes can be made ahead and reheated for an easy weeknight dinner. An easy, cheesy low-fat side dish that even the kids will love! Our Simple Cooking with Heart version of this American family favorite is creamy and delicious but is lower in fat, higher in fiber and much more heart healthy. This popular casserole recipe is perfect for healthy dinner to feed your whole family.
Ingredients :
Two 10 ounce packages frozen chopped broccoli
16 ounce container 1% low-fat cottage cheese
2 large eggs beaten or 1⁄2 cup fat-free, cholesterol-free egg substitute
1⁄4 cup all purpose flour
1⁄2 cup shredded reduced fat cheese made with 2% or 1.5% milk
1. Preheat oven to either 350° F or 375° F.
2. Place broccoli in a 11⁄2- to 2-quart microwave-safe casserole dish. Do not add any water. Cover and cook on high a few minutes, just to defrost.
3. Whisk together cottage cheese, eggs, flour, and shredded cheese in a medium bowl. Pour over broccoli.
4. Bake, uncovered, for 45-60 minutes at 350° F or for about 40 minutes at 375° F, or until top seems set and edges are brown.
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