Skinny Broccoli Cheese Casserole Recipe
Introduction
This Skinny Broccoli Cheese Casserole is a comforting and healthy twist on the classic favorite. It replaces cream with broth and rice with cauliflower rice to keep it light without sacrificing flavor. Perfect for those craving cheesy comfort food without the guilt.
Ingredients
- 8 cups raw broccoli florets
- 1 bag (12 oz) frozen cauliflower rice
- 1/4 cup olive oil
- 1/4 cup flour
- 1/4 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 2 cups broth (vegetable or chicken, room temperature)
- 1/4 cup milk (whole or 2%)
- 2 cups cheddar cheese
- 1 cup Parmesan cheese
Optional Crispy Topping:
- 1 teaspoon olive oil
- 1/2 cup panko
- 1 tablespoon fresh parsley, chopped
Instructions
- Step 1: Preheat the oven to 400 degrees Fahrenheit.
- Step 2: Steam the fresh broccoli by microwaving it in a large bowl for 3 minutes. For softer broccoli, steam for 5 minutes.
- Step 3: Heat 1/4 cup olive oil in a large skillet over medium-high heat. Add the frozen cauliflower rice and sauté until thawed, about 5-7 minutes.
- Step 4: Sprinkle flour, garlic powder, salt, and pepper over the cauliflower rice. Stir until the flour absorbs the oil and the mixture looks lumpy.
- Step 5: While stirring continuously, pour in broth and milk. Bring to a simmer and cook until thickened to a gravy-like consistency, about 7-8 minutes.
- Step 6: Turn off the heat and stir in cheddar and Parmesan cheese until melted. Add the steamed broccoli and mix well.
- Step 7: Pour the mixture into an oven-safe casserole dish.
- Step 8: Optional: Combine olive oil, panko, and parsley, then sprinkle on top of the casserole.
- Step 9: Bake for 25-30 minutes until bubbly and the topping is golden brown if using.
Tips & Variations
- Add shredded chicken for added protein and heartiness.
- Try different cheeses such as Swiss for a unique flavor.
- Incorporate other vegetables like zucchini or squash for extra nutrition.
- Include cooked diced potatoes or shredded potatoes for added texture.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350 degrees Fahrenheit until warmed through, or microwave in short intervals stirring in between.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh cauliflower instead of frozen cauliflower rice?
Yes, you can grate fresh cauliflower into rice-sized pieces and use it as a substitute. Just be sure to sauté it until tender before proceeding with the recipe.
Is it necessary to steam the broccoli first?
Steaming the broccoli softens it and helps it cook evenly in the casserole. You can adjust the steaming time based on how tender you prefer your broccoli.
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Skinny Broccoli Cheese Casserole Recipe
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Diet: Low Fat
Description
This Skinny Broccoli Cheese Casserole is a healthy and comforting twist on the classic recipe. By substituting broth for cream and using cauliflower rice in place of regular rice, this dish satisfies cheesy comfort food cravings without the excess calories and fat. It’s quick to prepare, packed with broccoli and cheese, and features a delicious optional crispy topping, making it perfect for anyone looking to enjoy a nutritious yet indulgent meal.
Ingredients
Main Ingredients
- 8 cups raw broccoli florets
- 1 bag (12 oz) frozen cauliflower rice
- 1/4 cup olive oil
- 1/4 cup flour
- 1/4 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 2 cups broth (vegetable or chicken, room temperature)
- 1/4 cup milk (whole or 2%)
- 2 cups cheddar cheese
- 1 cup Parmesan cheese
Optional Crispy Topping
- 1 teaspoon olive oil
- 1/2 cup panko bread crumbs
- 1 Tablespoon fresh parsley, chopped
Instructions
- Preheat Oven: Preheat your oven to 400 degrees Fahrenheit to get it ready for baking the casserole later.
- Steam Broccoli: Place the raw broccoli florets in a large microwave-safe bowl and steam by microwaving for 3 minutes. If you prefer your broccoli more tender, microwave for 5 minutes. It will continue cooking in the oven.
- Sauté Cauliflower Rice: Heat 1/4 cup olive oil in a large skillet over medium-high heat. Add the frozen cauliflower rice and sauté for about 5-7 minutes until thawed and slightly tender.
- Add Seasoning and Flour: Sprinkle 1/4 cup of flour, 1/4 teaspoon garlic powder, 3/4 teaspoon salt, and 1/2 teaspoon pepper into the skillet with the cauliflower. Stir continuously until the flour absorbs the oil and the mixture becomes lumpy.
- Create Sauce Base: Pour in 2 cups of broth and 1/4 cup of milk slowly while stirring continuously. Continue to stir and cook until the sauce simmers and thickens to a gravy-like consistency, about 7-8 minutes.
- Melt Cheese and Combine: Turn off the heat and stir in 2 cups of cheddar cheese and 1 cup of Parmesan cheese until fully melted. Then add the steamed broccoli florets and mix everything evenly.
- Transfer to Baking Dish: Pour the combined broccoli and cheese mixture into an oven-safe casserole dish, spreading it out evenly.
- Prepare Optional Topping: If using, mix 1 teaspoon olive oil, 1/2 cup panko bread crumbs, and 1 tablespoon chopped fresh parsley in a small bowl. Sprinkle this mixture evenly over the top of the casserole.
- Bake: Place the casserole dish in the preheated oven and bake for 25-30 minutes until the top is golden and the casserole is bubbly.
- Serve and Enjoy: Remove the casserole from the oven, let it cool slightly, then serve warm for a delicious, healthy comfort meal.
Notes
- To add protein, consider mixing in shredded cooked chicken before baking.
- Try different cheeses like Swiss or Monterey Jack for varied flavors.
- Add extra veggies such as zucchini, squash, or cooked diced potatoes for more texture and nutrition.
- If you prefer a creamier casserole, substitute the broth with low-fat cream or half-and-half, but this will increase the calorie count.
- Steaming the broccoli longer will yield a softer texture if desired.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Keywords: Skinny broccoli cheese casserole, healthy broccoli casserole, low fat comfort food, cauliflower rice casserole, cheesy broccoli bake
