The A.B.C. Vegetable Casserole is a classic dish that combines a variety of vegetables to create a flavorful and hearty casserole. Its name stands for “Asparagus, Broccoli, and Cauliflower,” which are typically the main vegetables used in the recipe. The dish is often associated with rich white-style cuisine and is known for its comforting flavors.
Recipe Ingredients:
- 1 bunch of asparagus, trimmed and cut into bite-sized pieces
- 1 head of broccoli, cut into florets
- 1 head of cauliflower, cut into florets
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 cup of shredded white cheddar cheese
- 1 cup of heavy cream
- 1/2 cup of chicken or vegetable broth
- 2 tablespoons of butter
- 2 tablespoons of all-purpose flour
- Salt and pepper to taste
- Olive oil for cooking
Recipe Instructions:
- Preheat the oven to 375°F (190°C).
- In a large pot of salted boiling water, blanch the asparagus, broccoli, and cauliflower for about 2-3 minutes, then drain and transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.
- In a skillet, heat a drizzle of olive oil over medium heat. Add the chopped onion and cook until translucent.
- Add the minced garlic and cook for another 1-2 minutes until fragrant.
- Push the onion and garlic to the side of the skillet and melt the butter in the empty space.
- Sprinkle the flour over the melted butter and whisk together to form a roux. Cook for a minute or two to remove the raw taste of the flour.
- Gradually pour in the heavy cream and chicken or vegetable broth, whisking continuously to create a smooth sauce. Allow the sauce to thicken.
- Remove the skillet from heat and stir in half of the shredded cheddar cheese until melted. Season with salt and pepper to taste.
- In a large mixing bowl, combine the blanched vegetables and the cheese sauce. Gently toss to coat the vegetables evenly.
- Transfer the vegetable mixture to a greased casserole dish.
- Sprinkle the remaining shredded cheddar cheese over the top of the casserole.
- Bake in the preheated oven for about 20-25 minutes, or until the cheese is melted and bubbly, and the casserole is heated through.
- Once the casserole is golden and bubbling, remove it from the oven and let it cool slightly before serving.
Preparation Time:
- Preparation: Approximately 30 minutes
- Baking: Approximately 20-25 minutes
- Total Time: Approximately 50-55 minutes
The A.B.C. Vegetable Casserole is a delightful dish that brings together the freshness of asparagus, broccoli, and cauliflower with the rich and creamy cheese sauce. It’s a versatile recipe that can be served as a main course or a side dish, making it a favorite among those who appreciate rich white-style cuisine.
Sure, here are the nutrition facts and health information for A.B.C. Vegetable Casserole:
Nutrition Facts (Per Serving – Approximate):
- Calories: ~280
- Total Fat: ~20g
- Saturated Fat: ~12g
- Cholesterol: ~60mg
- Sodium: ~350mg
- Total Carbohydrates: ~17g
- Dietary Fiber: ~4g
- Sugars: ~6g
- Protein: ~10g
- Vitamin A: ~30% DV
- Vitamin C: ~120% DV
- Calcium: ~30% DV
- Iron: ~10% DV
Health Information:
- The A.B.C. Vegetable Casserole is a good source of dietary fiber, providing about 4g per serving. Fiber is essential for digestive health and can help with maintaining a feeling of fullness.
- The dish is rich in vitamins and minerals, particularly vitamin C and vitamin A. Vitamin C is an antioxidant that supports the immune system and skin health, while vitamin A is important for vision and immune function.
- The casserole includes a mix of vegetables like asparagus, broccoli, and cauliflower, which are low in calories and carbohydrates, making it suitable for those watching their carbohydrate intake.
- However, due to the use of heavy cream and cheese, the casserole is relatively high in saturated fat and calories. It’s recommended to enjoy this dish in moderation, especially if you are concerned about your fat intake.
- You can make the casserole slightly healthier by using reduced-fat cheese and opting for a lighter cream sauce.
Remember that nutritional values can vary based on serving sizes, specific ingredients, and preparation methods. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized nutrition advice based on your dietary needs and health goals.
