A comforting broccoli cauliflower casserole can be the perfect centerpiece for any home-cooked meal. Chock-full of essential nutrients and dietary fiber, this casserole not only hits the spot in terms of flavor but also caters to the health-conscious crowd. Whether you are looking for a new twist on a side dish or a well-rounded main event, the Broccoli Cauliflower Casserole has you covered.
Ingredients List
For the Casserole Filling:
- 1 large head of broccoli, cut into florets
- 1 large head of cauliflower, cut into florets
- 1 cup of low-fat cheddar cheese, grated
- 1 cup of low-fat mozzarella cheese, grated
- 2 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1/2 teaspoon of dried thyme
- Salt and pepper to taste
For the Creamy Sauce:
- 2 tablespoons of butter
- 2 tablespoons of all-purpose flour
- 1 cup of low-fat milk
- 1/2 cup of low-sodium vegetable broth
Preparation Steps
- Preheat the Oven: Start by preheating the oven to 375°F (190°C).
- Prepare the Vegetables: Cut the broccoli and cauliflower into florets. Steam or blanch them for a few minutes until they are crisp-tender. This step helps the vegetables maintain their nutrients and vibrant color. Drain and set aside.
- Grate the Cheese: Grate the cheddar and mozzarella cheese. Freshly grated cheese will melt more evenly and have a better texture than pre-shredded cheese.
- Prepare the Creamy Sauce:
- In a saucepan over medium heat, melt the butter, then add the flour and stir to create a roux.
- Slowly whisk in the milk and vegetable broth.
- Cook the mixture until thickened, about 5 minutes, stirring constantly.
- Season the sauce with salt and pepper to taste and set aside.
- Sauté the Aromatics: In a separate skillet, heat the olive oil over medium heat. Add the minced garlic and thyme, and sauté for 1 - 2 minutes until fragrant, taking care not to burn the garlic.
- Combine the Ingredients: In a large bowl, mix the steamed broccoli and cauliflower with the sautéed garlic and thyme. Pour the creamy sauce over the vegetables and mix until all the florets are coated.
- Layer the Casserole:
- Begin by spreading half of the coated vegetables in a casserole dish.
- Sprinkle half of the grated cheddar and mozzarella cheese over the first layer.
- Add the remaining vegetables on top of the cheese.
- Finish by topping it off with the rest of the grated cheese.
Cooking Instructions
Bake the casserole uncovered for 25-30 minutes, or until the cheese is bubbly and golden brown on top. Allow it to cool for a few minutes before serving.
Serving Suggestions
Serve the casserole as a delightful side dish to roasted chicken or as the star of a vegetarian dinner. For an extra crunch, you can top the casserole with panko breadcrumbs before baking. A side of quinoa and a fresh green salad make excellent accompaniments.
Health Benefits Highlight
This casserole is not only delicious but also packs a serious nutritional punch. Broccoli and cauliflower are rich in vitamins C and K, as well as folate and dietary fiber. Low-fat cheese adds calcium and protein without the guilt of a high-fat content. With a high volume and low-calorie density, it's a great dish for those watching their weight.
Conclusion
Try this healthy and delectable Broccoli Cauliflower Casserole for your next family meal or dinner party. It's a dish that's sure to please every palate, all while being a nutritious choice. Don't forget to share your experience with the recipe and any tasty modifications you made!
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