Cheesy Broccoli Casserole You can half this recipe. Broccoli has plenty of vitamins C and A and lots of natural plant calcium that is chelated by nature. It has 3 grams of fiber, 11 grams of protein and is 25 % calcium. Variation would be to add in cooked brown rice or, chicken, bacon if you eat meat.12 cups florets (trimmed crowns only) broccoli
¼ cup of omega 3 or/or 6 oil (canola, soybean, safflower, nut oils, etc)
¼ cup flour
1 cup chicken broth (or vegetable)
2 tsp. Dijon mustard
½ tsp onion powder or chopped onions
Pinch of fresh nutmeg
1 ½ cups shredded cheddar cheese (or, white)
1/2 cup grated Parmesan cheese (divide into ¼ cups)
Sea Salt and pepper
1 ½ cups of corn flakes (coarsely crushed)
Topping is l ½ cups of corn flakes, or breadcrumbs coarsely crushed with ¼ cups of the grated Parmesan Cheese mix and set aside.
Preheat oven to 400 f.
Steam broccoli until crisp tender for about 5 minutes and set off heat. Blanch
Heat oil in a medium saucepan adding the flour stirring and cooking it till the color is light golden.
Slowly whisk in milk, broth mustard, onion and salt, pepper and nutmeg bringing it all to a simmer. Reduce heat until the mixture slightly thickens for about 2 minutes.
Remove from heat and stir in the cheese and the rest of the Parmesan
Spread the broccoli in a 9 x 13 inch baking dish. Pour the cheese sauce evenly over the top.
Sprinkle on the topping mixture and bake until golden brown or bubbling about 15 minutes.
*You can sub other vegetable as the main ingredient such as green beans i.e. It will alter the nutrients values by adding more fiber but less calcium. http://www.vegcooking.com/vegcooking-eggreplace.asp
Great site! ©P.T. Sherman 2007 all rights reserved.
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