1 cup Broccoli Cheese Casserole contains approximately 220 calories, making it a satisfying and filling dish that is perfect for lunch or dinner. This wholesome casserole is loaded with vegetables and dairy, making it a delicious and nutritious meal that you can enjoy without the guilt.

In terms of nutritional content, this casserole is a good source of protein, fiber, vitamins, and minerals. Broccoli is known for its high vitamin C and folate content, while cheese provides calcium and other important nutrients. The combination of these ingredients ensures that you get a well-rounded meal that keeps you satiated for hours.

Whether you're looking for a quick weeknight dinner or a tasty meal for a potluck or party, Broccoli Cheese Casserole is a great option that is easy to make and pleases everyone's taste buds. In this article, we'll explore everything you need to know about this classic casserole, including its nutritional value, ingredients, preparation, and serving suggestions.

What is Broccoli Cheese Casserole?

Broccoli Cheese Casserole is a classic American dish that originated in the southern states. It consists of cooked broccoli florets mixed with a cheesy sauce, topped with breadcrumbs or crackers, and baked until golden brown and bubbly. The dish is hearty, comforting, and perfect for cold weather, potlucks, and family dinners. There are many variations of Broccoli Cheese Casserole, but most recipes include broccoli, cheese, milk or cream, flour, butter, and spices. Some recipes also call for bacon, ham, cauliflower, or other vegetables to enhance the flavor and nutrition of the dish.

How Many Calories Does it Contain?

A typical serving of 1 cup of Broccoli Cheese Casserole contains around 220 calories, depending on the recipe and serving size. This makes it a moderate calorie dish that can be enjoyed as a main course or a side dish, depending on your dietary goals. If you're watching your calorie intake, you can modify the recipe by using low-fat cheese or skimmed milk, reducing the amount of butter or breadcrumbs, or adding more vegetables to balance out the calorie content. You can also control your portion size by using smaller cups or ramekins, or by serving the casserole with a side salad or soup.

Is it Healthy?

Broccoli Cheese Casserole can be a healthy and nutritious dish if prepared with wholesome ingredients and served in moderation. Broccoli is a superfood that is packed with vitamins, antioxidants, and fiber, while cheese provides protein, calcium, and other essential nutrients. However, some recipes may be high in saturated fat, sodium, or calories due to the use of processed cheese, cream, or butter. To make the casserole healthier, you can use fresh or frozen broccoli, real cheese, and whole grain flour instead of processed ingredients. You can also add herbs, garlic, or spices instead of salt to enhance the flavor of the dish without adding sodium.

What are the Ingredients?

The ingredients for Broccoli Cheese Casserole vary depending on the recipe and personal preferences. However, some common ingredients include:

• 2-3 cups of chopped broccoli florets
• 1-2 cups of shredded cheese (Cheddar, Gouda, Swiss, or a blend)
• 1/4-1/2 cup of milk or cream
• 2-3 tablespoons of butter or oil
• 1/4-1/2 cup of flour or cornstarch
• 1-2 cloves of garlic, minced
• 1/4-1/2 teaspoon of salt and black pepper
• 1/2-1 cup of breadcrumbs or crackers

How to Make Broccoli Cheese Casserole?

To make Broccoli Cheese Casserole, follow these simple steps:

1. Preheat the oven to 375°F (190°C) and lightly grease a 9x13 inch baking dish with oil or butter.
2. Steam or blanch the broccoli florets for 3-5 minutes, or until tender but still firm. Drain and pat dry with a paper towel.
3. In a medium saucepan, melt the butter over medium heat. Add the garlic and cook for 1-2 minutes, or until fragrant.
4. Add the flour or cornstarch to the saucepan and whisk until well combined. Gradually add the milk or cream, whisking constantly, until a thick sauce forms. Season with salt and pepper to taste.
5. Add the shredded cheese to the saucepan and stir gently until melted and smooth. Remove from heat.
6. Add the steamed broccoli to the cheese sauce and stir gently to coat evenly.
7. Pour the broccoli-cheese mixture into the prepared baking dish and spread it out evenly. Top with breadcrumbs or crackers.
8. Bake for 20-25 minutes, or until the casserole is golden brown and bubbly. Let it cool for a few minutes before serving.

What Are Some Variations?

There are many ways to customize and experiment with Broccoli Cheese Casserole to suit your taste preferences and dietary needs. Here are some popular variations:

• Use different types of cheese or a combination, such as Parmesan, Mozzarella, or Colby Jack.
• Use different types of milk or cream, such as almond milk or coconut milk for a vegan or dairy-free version.
• Add bacon, ham, or chicken to the casserole for extra protein and flavor.
• Replace the breadcrumbs or crackers with crushed potato chips, panko breadcrumbs, or seasoned croutons for a crunchy topping.
• Add other vegetables to the casserole, such as cauliflower, carrots, bell peppers, or mushrooms for added nutrition and variety.

How to Serve Broccoli Cheese Casserole?

Broccoli Cheese Casserole can be served as a main course or a side dish depending on your menu and occasion. Here are some ways to serve it:

• As a main course with a side salad or bread for a wholesome and filling meal.
• As a side dish with roasted chicken, turkey, or pork for a classic dinner or holiday meal.
• As a party appetizer or snack by cutting the casserole into bite-size squares or cups.
• As a vegetarian or gluten-free option by using appropriate ingredients and substitutions.

Can You Freeze Broccoli Cheese Casserole?

Yes, you can freeze Broccoli Cheese Casserole for later use. Simply prepare the casserole as directed, but don't bake it. Store it in an airtight container or a heavy-duty freezer bag and freeze for up to 3 months. When you're ready to bake the casserole, thaw it in the refrigerator overnight or at room temperature for a few hours. Then, bake it as directed until golden brown and bubbly. Freezing may affect the texture and flavor of the casserole, so it's best to consume it within a month of freezing if possible.

What Are Some Tips When Making Broccoli Cheese Casserole?

Here are some tips and tricks to make the perfect Broccoli Cheese Casserole every time:

• Use fresh or frozen broccoli that is not overcooked or mushy.
• Use real cheese that is shredded or grated and not pre-packaged or processed.
• Whisk the flour or cornstarch in the saucepan gradually to avoid lumps.
• Adjust the seasoning and thickness of the cheese sauce to your liking.
• Let the casserole cool for a few minutes before serving to let it set and avoid burns.

What are Some Side Dishes to Serve with it?

Broccoli Cheese Casserole pairs well with many side dishes that complement its flavors and textures. Here are some ideas to get you started:

• A green salad with mixed greens, tomatoes, cucumbers, and a tangy vinaigrette.
• Roasted vegetables such as carrots, sweet potatoes, or Brussels sprouts with a dash of olive oil and spices.
• A bowl of soup such as tomato soup, mushroom soup, or potato soup.
• A basket of warm bread, biscuits, or cornbread with softened butter or honey.
• A side of cooked rice, quinoa, or pasta such as mac and cheese, Alfredo, or risotto.