Are you looking for a healthy and delicious side dish that won't break the calorie bank? Look no further than 1 cup of cooked broccoli with mushroom sauce (from fresh) - only 130 calories per serving!
Not only is this dish low in calories, but it's also packed with nutrients. Broccoli is a great source of fiber, vitamin C, and vitamin K, while mushrooms provide antioxidants and minerals like copper and zinc.
In this article, we'll explore why this dish is a great addition to your meal prep routine, as well as how easy it is to prepare and customize to your tastes.
Rich in Nutrients
As mentioned earlier, both broccoli and mushrooms are nutrient powerhouses, making this dish a great way to get a variety of essential vitamins and minerals. Broccoli is particularly high in vitamin C and dietary fiber, which can help support a healthy immune system and digestive function, respectively. Meanwhile, mushrooms are rich in antioxidants and minerals like selenium, which can protect against cell damage and support thyroid function.
Low in Calories
With only 130 calories per serving, this dish is a great option for anyone watching their calorie intake. Not only can it help you maintain a healthy weight, but it's also a filling and satisfying way to get your daily dose of veggies. To make it even lower in calories, you can skip the mushroom sauce altogether or opt for a lighter sauce made from nonfat Greek yogurt or low-sodium chicken broth.
Easy to Prepare
One of the best things about this dish is how easy it is to prepare. Simply steam or roast 1 cup of broccoli until tender and top with a creamy mushroom sauce. To make the sauce, sauté sliced mushrooms in a little bit of butter or olive oil until tender, then add some garlic and a splash of white wine or chicken broth. Simmer until the liquid is reduced by half, then stir in some heavy cream, sour cream, or plain Greek yogurt until smooth and creamy. If you're short on time, you can also use canned or pre-made mushroom soup for a quick and easy sauce.
Vegetarian Option
Looking for a vegetarian option that's still packed with flavor? 1 cup of cooked broccoli with mushroom sauce (from fresh) is the perfect choice. Simply skip the chicken broth and use vegetable broth or water instead. You can also use a vegetarian-friendly thickener like cornstarch or arrowroot powder in place of flour.
Healthy Side Dish
Not only is this dish low in calories and rich in nutrients, but it's also a great way to add some variety to your meal plan. Whether you're looking for a healthy side dish to pair with grilled chicken or fish, or simply want a tasty way to get your daily dose of veggies, 1 cup of cooked broccoli with mushroom sauce (from fresh) is the perfect choice.
Creamy Mushroom Sauce
The creamy mushroom sauce is what really takes this dish to the next level. Made from sautéed mushrooms, garlic, and a splash of white wine or chicken broth, it's the perfect complement to the tender and flavorful broccoli. For an even creamier sauce, you can use heavy cream, sour cream, or plain Greek yogurt. You can also add some grated Parmesan cheese or chopped herbs like thyme or parsley for extra flavor.
Quick Meal Idea
Short on time but still want a healthy and satisfying meal? Try pairing 1 cup of cooked broccoli with mushroom sauce (from fresh) with some quinoa or brown rice and grilled chicken or tofu for a quick and easy dinner. You can also use the sauce as a topping for baked potatoes or roasted root vegetables, or add some diced tomatoes and cooked pasta for a creamy and delicious pasta dish.
Gluten-Free
For anyone following a gluten-free diet, 1 cup of cooked broccoli with mushroom sauce (from fresh) is a great option. Simply use a gluten-free thickener like cornstarch or arrowroot powder in place of flour, and opt for gluten-free chicken broth or vegetable broth instead of the regular variety.
Vegan-Friendly
If you're following a vegan diet, you can still enjoy this dish by using vegetable broth or water in place of the chicken broth, and skipping the sour cream or heavy cream. For a creamy and vegan-friendly sauce, you can use plain unsweetened almond milk, coconut milk, or cashew cream instead.
Great for Meal Prep
One of the best things about 1 cup of cooked broccoli with mushroom sauce (from fresh) is how well it holds up in the fridge or freezer. You can easily batch cook the broccoli and sauce ahead of time and store them in separate containers in the fridge or freezer. When you're ready to eat, simply reheat the broccoli and sauce separately and enjoy!
Eating healthy doesn't have to be boring or complicated. Simple dishes like 1 cup of cooked broccoli with mushroom sauce (from fresh) can be both satisfying and nutritious.
5 FAQ About 1 Cup Cooked Broccoli with Mushroom Sauce (from Fresh)
1. How many calories are in 1 cup of cooked broccoli with mushroom sauce?
There are 130 calories in 1 cup of cooked broccoli with mushroom sauce.
2. How is the mushroom sauce made?
The mushroom sauce is typically made from fresh mushrooms, butter, flour, milk, and seasonings such as salt and pepper. It is a creamy sauce that pairs well with broccoli.
3. Is this dish healthy?
Yes, this dish is healthy as broccoli is a good source of vitamins and minerals and the mushroom sauce is relatively low in calories compared to other sauces.
4. Can I add other vegetables to this dish?
Yes, you can add other vegetables such as carrots or cauliflower to this dish to make it more nutritious and flavorful.
5. How can I make this dish at home?
To make 1 cup of cooked broccoli with mushroom sauce at home, steam 1 cup of broccoli florets until tender. In a separate pan, sauté 1 cup of sliced mushrooms in 1 tablespoon of butter. Add 1 tablespoon of flour and stir until incorporated. Slowly add 1 cup of milk while stirring constantly until the mixture thickens. Add salt and pepper to taste. Pour the mushroom sauce over the steamed broccoli and serve.