Creamy Broccoli Casserole: A Low-Calorie Delight

Broccoli Low-Calorie Casserole: A Wholesome Delight

Description

Welcome to a delightful journey into the world of nutritious eating with this Broccoli Low-Calorie Casserole, a recipe that has been lovingly shared through the years. Originating from a demonstration trailer at a Cooking Light event, this dish perfectly balances flavor and health, making it an ideal choice for those who are conscious about their calorie intake. Packed with the vibrant green goodness of broccoli, complemented by the creaminess of reduced-fat sharp cheddar cheese and a satisfying base of long-grain rice, this casserole is not only easy to prepare but also a feast for the senses. Join us in creating this culinary masterpiece that serves five and satisfies both your taste buds and your nutritional goals.

Recipe Category

Vegetable

Keywords

Low Cholesterol, Healthy, Less Than 60 Minutes, Oven, Easy

Nutritional Information

Ingredients

Instructions

1. Preparation of Ingredients
   Begin by gathering all your ingredients together. Chop the onion finely, and if using fresh broccoli, wash and cut it into small florets. If you’re using frozen broccoli, ensure it’s thawed and drained.

2. Combine Ingredients
   In a medium saucepan, combine the first seven ingredients: reduced-fat sharp cheddar cheese, long-grain rice, chopped onion, skim milk, reduced-calorie margarine, salt, and cooked broccoli. This mixture will form the creamy, cheesy base of your casserole.

3. Cooking the Mixture
   Place the saucepan over low heat and stir constantly to prevent any sticking. Cook the mixture for approximately four minutes, or until the cheese has melted and the ingredients are well combined.

4. Heating Through
   Continue to stir for another two minutes, ensuring that everything is heated thoroughly and the flavors meld together beautifully.

5. Prepare the Casserole Dish
   Preheat your oven to 350°F (175°C). While the oven warms up, coat a 2-quart casserole dish with cooking spray. This will help to prevent the casserole from sticking and ensure an easy cleanup later on.

6. Assemble the Casserole
   Spoon the cheesy broccoli mixture into the prepared casserole dish. Spread it evenly, making sure to reach the corners and edges for even cooking.

7. Bake to Perfection
   Place the casserole in the preheated oven and bake for 30 minutes. The casserole is ready when it’s bubbling around the edges and has a light golden hue on top, signaling that the cheese has perfectly melded into the dish.

8. Serving Suggestions
   Once baked, remove the casserole from the oven and let it sit for a few minutes before serving. This dish can be enjoyed as a standalone meal or served alongside grilled chicken or a fresh green salad for a wholesome dinner. Each serving offers a delightful mix of creamy textures and cheesy goodness, making it a favorite for both adults and children alike.

9. Storing Leftovers
   If you have any leftovers (which is rare, given how delicious it is!), store them in an airtight container in the refrigerator for up to three days. Reheat in the microwave or oven before serving again to enjoy a quick and nutritious meal.

Conclusion

This Broccoli Low-Calorie Casserole encapsulates the essence of wholesome eating without sacrificing taste. With a rating of 4.5 stars from three enthusiastic reviews, it has proven to be a beloved addition to many dinner tables. Not only is it easy to prepare, but it also embodies the principle of enjoying flavorful meals while keeping an eye on health and nutrition. Whether you’re watching your calories or simply seeking a delicious vegetable dish, this casserole will surely become a staple in your culinary repertoire. Enjoy your cooking adventure and the wonderful flavors this dish has to offer!