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Clean Eating Fresh Broccoli Casserole
I was looking for a great recipe to make for dinner the other night, and just so happened to have a new package of mushrooms and some fresh broccoli waiting for me in the refrigerator. So, my Mushroom Chicken and my yummy broccoli casserole fit the bill, and it just so happened that I had just enough time to make them both before dinnertime.
So, after getting my Homemade Cream of Mushroom Soup made, the chicken went into my Instant Pot and the broccoli went into the steamer. These just happen to be two of my favorites, and I make them together because they compliment each other well, and I can use one batch of my homemade cream of mushroom to make both dishes.
What's really great about this broccoli recipe is how inexpensive broccoli is at the store, and it is always in season when you're looking for it. Even better, this is a super easy meal to put together for your family as a main dish or even as a side. With broccoli, cheese, and homemade cream of mushroom soup, how can you go wrong?! And check out the amazing benefits you are giving your family with every serving of this wonderful dish.
Health Benefits of Broccoli
Broccoli also proudly holds the title of one of the world's healthiest foods. Broccoli can provide you with some special cholesterol-lowering benefits when cooked correctly, and has a strong, positive impact on our body's detoxification system.
Broccoli is chocked full of incredible vitamins A, K and D, which is great for those with Vitamin D deficiencies. This wonderful miracle vegetable is also a great source of antioxidants, anti-inflammatory benefits, and is a particularly rich source of a flavonoid called kaempferol, giving you and those you love a strong allergy fighter and a great way to build your body's immune system.
As another cancer fighting vegetable, there's hardly anything that broccoli doesn't do for you, but wash the dishes. Too bad, because I hate washing dishes. Let me show you how I put this amazing dish together!
Cook Time
Ingredients
broccoli casserole:
- 2 heads fresh broccoli
- 2 cups cheddar cheese, shredded
- 4 cups cream of mushroom soup, (recipe below)
- 2/3 cup grated Parmesan cheese
- 1/2 cup plain yogurt
- 6 slices whole wheat bread
- pinch of pink Himalayan salt
homemade cream of mushroom soup:
- 2 tablespoons coconut oil
- 1 cup mushrooms, any edible kind
- 1/4 cup whole wheat flour
- 1 tablespoon balsamic vinegar
- 3 cups chicken broth, homemade preferred
- 2 cups organic whole milk
Instructions
- Let's start by getting your cream of mushroom soup going! Start by melting your coconut oil in a large saute pan.
- Dump your mushrooms into the pan and saute them until soft over medium heat.
- While your mushrooms are cooking, roughly chop your broccoli. Pour your chopped broccoli into a steamer basket and slide the steamer basket into the bottom of a large pot filled only to the bottom of the steamer basket with water.
- Cook on medium-high heat, covered, for about 20 minutes to thoroughly steam your broccoli before using.
- In the meantime, preheat your oven to 350 degrees F and grease an 8x11 inch casserole dish with some coconut oil.
- Back to your mushrooms, add in your flour and balsamic vinegar and mix around, coating your mushrooms thoroughly.
- Then pour in your chicken broth. Mix well.
- Now add your milk, bring it to a boil, and then lower the temperature and simmer it for about 10 minutes to thicken, stirring periodically.
- When your broccoli is bright green, and cuts easily with a fork, pull it off of the heat.
- When your cream of mushroom seems to be thickening, add in your cheddar cheese and grated Parmesan cheese. Mix thoroughly until melted.
- Add in your yogurt and stir in.
- Now pour your cooked broccoli into the prepared casserole dish and spread it out evenly. If you are using any other vegetables with your broccoli (squash, mushrooms, etc.), now would be the time to add them.
- Pour your mushroom soup/cheese mixture evenly over the top of your broccoli.
- Generously sprinkle the whole dish with salt to bring out all of the different flavors.
- Now, cover the entire top of the casserole with your crumbled bread slices.
- Bake for 30 minutes until hot and bubbly. Allow to cool slightly before eating.
Nutritional Information
| Nutrition Facts | |
|---|---|
| Serving size: 1 | |
| Calories | 175 |
| Calories from Fat | 135 |
| % Daily Value * | |
| Fat 15 g | 23% |
| Saturated fat 8 g | 40% |
| Unsaturated fat 0 g | |
| Carbohydrates 11 g | 4% |
| Sugar 0 g | |
| Fiber 3 g | 12% |
| Protein 11 g | 22% |
| Cholesterol 25 mg | 8% |
| Sodium 88 mg | 4% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
I have to say this dish was amazing. It was crunchy on top (I used my Homemade Whole Wheat Honey Oat Bread), and creamy and cheesy inside. But by all means, mix it up and make it your own by adding squash, cauliflower, asparagus, or even some more yummy mushrooms, and get a completely different meal every time.
This is another great meal that your little ones will gobble up. With all of the great flavors inside, they won't even realize they are eating broccoli. If necessary, grind up the fresh broccoli in the food processor first before adding it to your dish. Although I think it tastes much better in bigger chunks. I didn't have any problem getting either of my two kids to wolf this down, or my husband, which is saying something.
It saves really well in the fridge and makes wonderful leftovers. You certainly won't regret trying this recipe out. I highly suggest pairing this dish with my Mushroom Chicken. I even used the same batch of Homemade Cream of Mushroom Soup for both dishes. The mushrooms in each made them go really well together. Yum!
If you're second guessing making this dish, think about how cheap broccoli is, how delicious it is with cheese all over it, and how nutritious broccoli is for you and your family. Enjoy!
© 2013 Victoria Van Ness
