Broccoli and Cauliflower Casserole

Steph Wagner

October 30, 2012

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Broccoli and Cauliflower Casserole

 

Broccoli Cauliflower Casserole. Low carb and weight loss surgery friendly!

The first installment of the Holiday “Recipe Reduction” series! This casserole dish cuts calories by using reduced fat mayo, cream of mushroom, and 2% cheeses. Oh…AND it doesn’t have any rice! The alternative option to a traditional broccoli and rice casserole. I made this along side a baked chicken breast and there were no leftovers! (Which actually makes me sad. I love leftovers.) Ahem, anyway…back to the recipe!

Broccoli Cauliflower Casserole. Low carb and weight loss surgery friendly!

Broccoli and Cauliflower Casserole

Servings: 8 servings
Calories: 205kcal
Author: Steph Wagner
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Ingredients

  • 1 lb broccoli florets
  • 1 lb cauliflower florets
  • salt and pepper to taste
  • 1/2 cup light mayo
  • 8 oz fat-free cream of mushroom
  • 8 oz 2% shart cheddar cheese, shredded reduced fat preferrably
  • 3 tbsp grated parmesan cheese

Instructions

  • Steam the veggies until crisp-tender, drain well and season with salt and pepper2
  • Put the veggies in a greased shallow baking pan, 9x13.
  • In a medium bowl, mix the mayo and the next 3 ingredients . Spoon this mixture over the veggies and spread as evenly as possible.
  • Sprinkle the 3 tbsp of Parmesan cheese over the top. Bake at 350 degrees for 20-25 minutes or until the topping is golden and bubbly!

Notes

This recipe is best paired with a lean protein source.

Nutrition

Serving: 3oz | Calories: 205kcal | Carbohydrates: 11g | Protein: 11g | Fat: 14g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 35mg | Sodium: 439mg | Potassium: 561mg | Fiber: 3g | Sugar: 3g | Vitamin A: 663IU | Vitamin C: 78mg | Calcium: 288mg | Iron: 1mg
Nutrition Facts
Broccoli and Cauliflower Casserole
Amount Per Serving (3 oz)
Calories 205 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 7g44%
Trans Fat 1g
Cholesterol 35mg12%
Sodium 439mg19%
Potassium 561mg16%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 3g3%
Protein 11g22%
Vitamin A 663IU13%
Vitamin C 78mg95%
Calcium 288mg29%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

4 thoughts on “Broccoli and Cauliflower Casserole”

  1. Is this something we could make more that just on the holidays and it would be ok? Just checking thinking it would be a good change to my plain jane vegies.

  2. So good! I had my doubts about fat free soup. I kept thinking this casserole was way to good and felt like I was cheating. I used all broccoli.

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