Broccoli and Cauliflower Casserole
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Broccoli and Cauliflower Casserole
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 and Cauliflower Casserole
Servings: 8 servings
Calories: 205kcal
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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.
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.
Absolutely!
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.