🥦🧀 Low Sodium Broccoli Cheese Casserole 🥦🧀
Description:
Revamping a beloved family recipe to cater to dietary restrictions can be a challenging yet rewarding endeavor. In this adaptation, we’ve transformed a classic broccoli cheese casserole into a low-sodium delight, perfect for those following restricted diets without sacrificing flavor or satisfaction. This recipe is ideal for beginners, offering simplicity and ease in its preparation, with a total time commitment of just 45 minutes, including both preparation and cooking. Let’s dive into the details of crafting this wholesome dish that’s sure to become a new favorite at your dinner table!
Ingredients:
- 10 1/2 oz mild cheese, grated
- 10 oz frozen chopped broccoli
- 1 medium onion, chopped
- 1 tbsp butter
- 4 tbsp salted butter
- 3 1/2 cups cooked white rice
Nutritional Information (per serving):
- Calories: 126
- Fat Content: 4.5g
- Saturated Fat Content: 2.6g
- Cholesterol Content: 10.9mg
- Sodium Content: 128.1mg
- Carbohydrate Content: 19.2g
- Fiber Content: 1.1g
- Sugar Content: 1.1g
- Protein Content: 2.4g
Recipe Yield:
6 cups
Recipe Servings:
12
Instructions:
| Step | Description | Time |
|---|---|---|
| 1 | Melt butter in a pan over medium heat. | 2 minutes |
| 2 | Add chopped onions and sauté until clear. | 5 minutes |
| 3 | Incorporate the brick of frozen chopped broccoli, ensuring even distribution. | 5 minutes |
| 4 | Cover the pan to facilitate the melting and breaking up of the broccoli brick. | 5 minutes |
| 5 | Stir in the can of soup, ensuring it is well combined with the other ingredients. | 2 minutes |
| 6 | Gradually add the grated cheese, stirring until it is melted and fully incorporated. | 3 minutes |
| 7 | Once the ingredients are thoroughly combined, gently fold in the cooked white rice. | 2 minutes |
| 8 | Allow the mixture to simmer on low heat for 10 to 15 minutes, allowing the flavors to meld together. | 10-15 minutes |
Step-by-Step Instructions:
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Preheat and Prepare: Begin by preheating your oven to 350°F (175°C) and greasing a casserole dish or baking pan with a small amount of butter or cooking spray. This ensures that your casserole won’t stick to the dish.
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Sauté Onions: In a large skillet, melt 1 tablespoon of butter over medium heat. Add the chopped onion and sauté until translucent and fragrant, about 5 minutes. This step adds a savory depth of flavor to the casserole.
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Incorporate Broccoli: Next, add the frozen chopped broccoli to the skillet. Allow it to cook for about 5 minutes, covered, to help it thaw and soften. Stir occasionally to ensure even cooking and prevent sticking.
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Stir in Soup: Once the broccoli has begun to soften, stir in the can of soup. Choose a low-sodium or homemade soup to maintain the dish’s reduced sodium content. Stir well to combine all the ingredients evenly.
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Add Cheese: Gradually sprinkle in the grated cheese, stirring continuously until it melts and forms a creamy sauce with the soup and vegetables. The cheese adds richness and indulgence to the dish, ensuring each bite is packed with flavor.
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Incorporate Rice: Gently fold in the cooked white rice, ensuring it is evenly distributed throughout the mixture. The rice adds substance and texture to the casserole, making it a satisfying and filling dish.
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Simmer: Reduce the heat to low and let the mixture simmer for an additional 10 to 15 minutes, allowing the flavors to meld together and the casserole to thicken slightly. This simmering step ensures that all the ingredients are fully cooked and infused with flavor.
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Transfer to Casserole Dish: Once the casserole has finished simmering, transfer it to the prepared casserole dish or baking pan. Spread it out evenly to ensure even cooking and presentation.
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Bake: Place the casserole dish in the preheated oven and bake for 20 to 25 minutes, or until the top is golden brown and bubbly. Baking the casserole adds a delicious crispness to the top while ensuring that all the ingredients are fully heated through.
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Serve and Enjoy: Once the casserole is finished baking, remove it from the oven and allow it to cool slightly before serving. Garnish with fresh herbs or additional grated cheese if desired. Serve hot and enjoy the wholesome goodness of this low-sodium broccoli cheese casserole!
By following these simple steps, you can create a delicious and satisfying broccoli cheese casserole that’s not only low in sodium but also bursting with flavor and wholesome goodness. Whether you’re serving it as a side dish or main course, this casserole is sure to please even the most discerning palates. So gather your ingredients and get ready to delight your taste buds with this comforting and nutritious dish!
