Low Fat Broccoli and Cheese Casserole
Indulge in the creamy, comforting flavors of this Low Fat Broccoli and Cheese Casserole, a wholesome twist on the classic side dish. Packed with tender broccoli florets coated in a velvety, low-fat cheddar cheese sauce infused with Dijon mustard and subtle spices, this recipe offers maximum flavor with minimal guilt. Topped with a golden layer of whole wheat breadcrumbs and baked to bubbly perfection, it’s a satisfying dish that’s both healthy and family-friendly. Perfect for weeknight dinners, meal prep, or a nutritious holiday side, this casserole is quick to prepare and packed with nutrients, offering just 15 minutes of prep time for a crowd-pleasing result. A must-try for anyone seeking a low-fat, nutrient-rich comfort food!
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Recipe Information
Ingredients
- 4 cups fresh broccoli florets
- 1.5 cups low-fat shredded sharp cheddar cheese
- 1 cup low-fat milk
- 0.5 cup whole wheat breadcrumbs
- 3 large egg whites
- 2 tablespoons all-purpose flour
- 1 tablespoon dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- as needed cooking spray
Instructions
Preheat your oven to 350°F (175°C). Lightly coat a 9x13-inch baking dish with cooking spray and set aside.
Bring a large pot of water to a boil. Add the broccoli florets and cook for 3-4 minutes until they are bright green and just tender. Drain and transfer immediately to a bowl of ice water to stop the cooking process. Drain again and pat dry with paper towels.
In a medium saucepan, heat the low-fat milk over medium heat until just steaming. Do not boil.
In a bowl, whisk the egg whites until slightly frothy. Add the flour and whisk until smooth.
Slowly whisk a few tablespoons of the hot milk into the egg white mixture to temper the eggs, then gradually add the egg mixture back into the saucepan with the milk, whisking constantly.
Add the dijon mustard, garlic powder, onion powder, salt, and black pepper to the saucepan. Cook, whisking constantly, until the mixture thickens, about 2-3 minutes.
Remove the saucepan from the heat and stir in 1 cup of the shredded cheese until melted and smooth.
Combine the prepared broccoli with the cheese sauce, stirring to coat evenly.
Transfer the broccoli and cheese mixture to the prepared baking dish, spreading it out evenly.
Sprinkle the remaining 0.5 cup of shredded cheddar cheese over the top, followed by an even layer of whole wheat breadcrumbs.
Bake in the preheated oven for about 25 minutes, or until the cheese is bubbly and the breadcrumbs are golden brown.
Let it cool for a few minutes before serving. Enjoy your low-fat broccoli and cheese casserole!
Nutrition Facts
Calories |
191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 560 mg | 24% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 3.8 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 301 mg | 23% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 344 mg | 7% | |
*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.
