Heart-Healthy Creamy Broccoli Casserole
Elevate your weeknight dinners with this Heart-Healthy Creamy Broccoli Casserole, a nourishing and flavorful twist on a classic comfort dish. Packed with the goodness of fresh broccoli florets, protein-rich quinoa, and a velvety sauce made from low-fat Greek yogurt and almond milk, this casserole combines wholesome ingredients with bold flavors. A hint of nutritional yeast adds a cheesy depth without the added fat, while crunchy whole-grain breadcrumbs create the perfect golden topping. With just 20 minutes of prep time and a bake time of 35 minutes, this low-sodium, fiber-packed dish is as quick as it is satisfying. Garnished with fresh parsley and a splash of lemon juice for a bright finish, this casserole makes a perfect heart-healthy entrée or side dish that's sure to impress.
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Recipe Information
Ingredients
- 4 cups Broccoli florets
- 1 cup Quinoa
- 2 cups Low-sodium vegetable broth
- 1 cup Low-fat Greek yogurt
- 1 cup Almond milk
- 0.25 cup Nutritional yeast
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
- 0.5 cup Whole grain breadcrumbs
- 2 tablespoons Fresh parsley
- 2 tablespoons Lemon juice
Instructions
Preheat your oven to 350°F (175°C) and lightly grease a baking dish with a bit of olive oil.
Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is fluffy.
While the quinoa is cooking, bring a large pot of water to a boil. Blanch the broccoli florets for about 3 minutes until they are bright green and tender-crisp. Immediately drain and rinse under cold water to stop the cooking process.
In a large mixing bowl, whisk together the low-fat Greek yogurt, almond milk, nutritional yeast, garlic powder, onion powder, black pepper, salt, and lemon juice until smooth and well combined.
Add the cooked quinoa and blanched broccoli to the yogurt mixture. Stir until all ingredients are evenly coated.
Transfer the mixture into the prepared baking dish, spreading it evenly.
In a small bowl, mix the whole grain breadcrumbs and olive oil until the breadcrumbs are well-coated.
Sprinkle the breadcrumb mixture evenly over the broccoli and quinoa mixture in the baking dish.
Bake in the preheated oven for 20 minutes, or until the top is golden brown and the casserole is heated through.
Let the casserole stand for a few minutes before serving. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 2140 mg | 93% | |
| Total Carbohydrate | 161.2 g | 59% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 42.2 g | ||
| Protein | 69.1 g | 138% | |
| Vitamin D | 4.7 mcg | 24% | |
| Calcium | 1012 mg | 78% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1647 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
