Name: Broccoli Casserole
Prep time: 40 min
Total time: 65 min
Ingredients: 2 slices whole-wheat sandwich bread; 2 pounds broccoli florets; 3 tablespoons butter, divided; 2 tablespoons extra-virgin olive oil; 2 cups diced onion; 4 cloves garlic, minced; 0.33333334326744 cup all-purpose flour; 3.5 cups low-sodium chicken broth; 6 ounces reduced-fat cream cheese; 2 teaspoons Worcestershire sauce; 0.75 teaspoon ground pepper; 0.5 teaspoon salt; 2 cups shredded Colby Jack cheese, divided

Prep Time:

40 mins

Additional Time:

25 mins

Total Time:

1 hr 5 mins

Servings:

12

Yield:

12 servings

Nutrition Profile:

Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy High Fiber High-Protein Low Carbohydrate Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Is Broccoli and Cheese Casserole Nutrient Dense?

Broccoli is nutritious and has several health benefits. Broccoli is a good source of vitamin C, vitamin K, folate and vitamin A. High in antioxidants and nutrients, 1 cup of raw broccoli provides 30 calories, 2 grams of fiber and 2 grams of protein. Broccoli is steamed until tender before baking. Steaming helps retain the nutritional content and results in broccoli that is brighter in color than other methods like boiling.

Can I Substitute Frozen Broccoli for Fresh Broccoli in a Casserole?

Yes, you can. Frozen broccoli is blanched before it's frozen, which means it's already partially cooked. To use frozen broccoli, thaw it completely and drain well before adding it to the baking dish in Step 3.

How Do You Thicken Broccoli Casserole?

The broccoli casserole is thickened with roux, which is a mixture of flour, butter and extra-virgin olive oil, in this recipe. This mixture is cooked with onion and garlic, then chicken broth is added and it's cooked for about 3 minutes until thickened. Cream cheese and shredded Colby Jack cheese is stirred in, which thickens into a creamy cheese sauce for the casserole.

Additional reporting by Jan Valdez

Ingredients

2 slices whole-wheat sandwich bread
2 pounds broccoli florets
3 tablespoons butter, divided
2 tablespoons extra-virgin olive oil
2 cups diced onion
4 cloves garlic, minced
⅓ cup all-purpose flour
3 ½ cups low-sodium chicken broth
6 ounces reduced-fat cream cheese
2 teaspoons Worcestershire sauce
¾ teaspoon ground pepper
½ teaspoon salt
2 cups shredded Colby Jack cheese, divided

Directions

Preheat oven to 300 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until dry and crispy, about 10 minutes.
Meanwhile, bring 1 to 2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4 to 6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
Increase oven temperature to 350 degrees F.
Heat 1 tablespoon butter and the oil in a large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally, until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1 1/2 cups cheese. Pour the cheese sauce over the broccoli.
Melt the remaining 2 tablespoons butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining 1/2 cup cheese.
Bake until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.

Equipment

9-by-13-inch baking dish, food processor, large pot, steamer basket

To make ahead

Prepare through Step 5 and refrigerate for up to 2 days. Let stand at room temperature while the oven preheats.

Nutrition Facts (per serving)

225	Calories
15g	Fat
13g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size 3/4 cup
Calories 225
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 3g	11%
Total Sugars 2g
Protein 11g	22%
Total Fat 15g	19%
Saturated Fat 8g	39%
Cholesterol 25mg	8%
Vitamin A 2623IU	52%
Vitamin C 73mg	81%
Folate 76mcg	19%
Sodium 331mg	14%
Calcium 215mg	17%
Iron 1mg	8%
Magnesium 34mg	8%
Potassium 412mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.