Description
A wholesome and healthy broccoli casserole featuring steamed broccoli florets combined with sautéed onions, garlic, mushrooms, and a light milk-based sauce. Topped with whole-wheat panko breadcrumbs and baked to a golden perfection, this dish is a nutritious, low-fat option perfect for a comforting meal.
Ingredients
Scale
Vegetables
- 2 pounds Broccoli Florets (cut into bite-size pieces)
- 3-4 Garlic Cloves (minced)
- 1 Medium Yellow Onion (diced)
- 1 Cup Button Mushrooms (sliced or quartered)
Other Ingredients
- 1 tablespoon Olive Oil
- 2 teaspoons Smoked Paprika
- 1 Cup Low-fat Milk or milk of choice (dairy or non-dairy)
- 1 tablespoon Cornstarch
- Sea salt and pepper, to taste
- 2 tablespoons Whole-Wheat Panko Breadcrumbs (Or Gluten-free)
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 350°F and lightly spray a 2-quart baking dish with cooking oil spray. Set aside for later use.
- Steam Broccoli: Add the broccoli florets to a steaming basket placed over a pot of boiling water. Cover and steam until broccoli is just tender, ensuring it remains crisp and bright green.
- Transfer Broccoli: Move the steamed broccoli to the prepared casserole dish and set it aside temporarily.
- Sauté Aromatics and Mushrooms: Heat olive oil in a large pan over medium heat. Add the diced onions and sauté until translucent, about 3-4 minutes. Then, stir in the minced garlic, mushrooms, and smoked paprika, cooking for an additional 5-6 minutes while stirring occasionally to develop flavor.
- Prepare Milk Sauce: In a small pot over medium heat, whisk together low-fat milk, cornstarch, sea salt, and pepper. Stir continuously until the mixture begins to thicken, which should take about 2-3 minutes.
- Combine Ingredients in Casserole: Pour the sautéed onion and mushroom mixture over the steamed broccoli in the casserole dish, then pour the thickened milk sauce evenly on top.
- Toast Breadcrumbs: Clean the pan used earlier with a paper towel and lightly spray with cooking oil spray. Toast the whole-wheat panko breadcrumbs over medium heat until golden brown to add a crunchy topping.
- Add Breadcrumb Topping: Sprinkle the toasted breadcrumbs evenly over the casserole mixture.
- Bake Casserole: Place the casserole into the preheated oven and bake for about 30 minutes, allowing the flavors to meld and the topping to crisp up.
- Serve and Enjoy: Remove from oven, let cool slightly, then serve your healthy broccoli casserole warm and enjoy!
Notes
- Use fresh broccoli and mushrooms for the best flavor and texture.
- No cheese or cream is added, making this casserole lighter and lower in fat.
- The whole-wheat panko breadcrumbs add a crunchy, golden topping when toasted and baked.
- This dish can be customized using non-dairy milk alternatives to suit dietary preferences.
Nutrition
- Serving Size: 1 serving
- Calories: 185 kcal
- Sugar: 9 g
- Sodium: 142 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 3 mg
