If you're looking for a low-calorie vegetarian casserole that is packed with flavor and nutrition, then look no further than this 100 G Broccoli Casserole. With just 138 calories per serving, this dish is perfect for anyone trying to maintain a healthy diet while still satisfying their cravings. This casserole is made with broccoli noodles and a creamy sauce that is sure to please even the pickiest eaters.
Broccoli is a cruciferous vegetable that is high in fiber, vitamins, and minerals. It is also low in calories and carbs, which makes it a great addition to any diet. In fact, just one serving of this casserole provides you with almost half of your daily recommended intake of vitamin C. So not only is this casserole delicious, but it's also good for you!
In this article, we'll explore some tips for making the perfect 100 G Broccoli Casserole, as well as some variations and serving suggestions to help you get the most out of this dish.
Ingredients
To make this casserole, you will need the following ingredients: - 2 heads of broccoli, cut into florets
- 1/2 cup of almond flour
- 1/2 cup of vegetable broth
- 1/2 cup of unsweetened almond milk
- 1/2 cup of grated Parmesan cheese
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped fresh basil
- 2 cloves of garlic, minced
- Salt and pepper to taste
Preparation Time
The preparation time for this dish is approximately 20 minutes.
Cooking Time
The cooking time for this dish is approximately 30 minutes.
Serving Size
This recipe makes 6 servings.
Calories per Serving
Each serving of this casserole contains 138 calories.
Health Benefits
Broccoli is a superfood that is packed with vitamins and minerals. It is high in fiber, vitamin C, and vitamin K. It also contains other important nutrients like folate, potassium, and selenium. Eating broccoli on a regular basis can help improve digestion, support bone health, and boost the immune system.
Broccoli Preparation
To make the broccoli noodles for this casserole, you will need to use a spiralizer. Cut the broccoli heads into florets and attach the florets to the spiralizer. Crank the spiralizer to create thin broccoli noodles. Once you have your noodles, blanch them in boiling water for 2-3 minutes and then rinse them with cold water. Pat them dry with a paper towel and then set them aside.
Variations
There are many ways to customize this casserole to your liking. You could add some cooked chicken or turkey for some extra protein. You could also swap out the Parmesan cheese for a different type of cheese, like cheddar or mozzarella. If you're not a fan of broccoli, you could try using zucchini noodles instead.
Storage Tips
This casserole can be stored in an airtight container in the refrigerator for up to 3 days. When you're ready to reheat it, simply microwave it for 2-3 minutes or heat it up in the oven at 350°F for 10-15 minutes.
Serving Suggestions
This casserole is delicious on its own, but you could also serve it with some garlic bread or a side salad for a complete meal. You could even use it as a side dish for grilled chicken or fish.
Let food be thy medicine and medicine be thy food. - Hippocrates
5 FAQ about 100 G Broccoli Casserole (Broccoli Noodles, and Cream Sauce)
1. What are the ingredients in 100 G Broccoli Casserole?
The main ingredients in this dish include broccoli noodles, cream sauce, and various seasonings. The cream sauce is typically made with heavy cream, butter, garlic, and Parmesan cheese.
2. How many calories are in 100 G Broccoli Casserole?
Each serving of 100 G Broccoli Casserole contains 138 calories.
3. Is 100 G Broccoli Casserole a healthy dish?
Broccoli is a nutritious vegetable that is packed with vitamins and minerals, and the cream sauce in this dish provides a good source of calcium. However, the dish is also high in fat, so it should be consumed in moderation as part of a balanced diet.
4. How can I modify the recipe to make it healthier?
To make this dish healthier, you can reduce the amount of cream sauce and use a lighter cream or milk instead of heavy cream. You can also add more vegetables to the casserole, such as carrots or bell peppers, to increase the nutrient content and reduce the calorie density of the dish.
5. Can I make 100 G Broccoli Casserole ahead of time?
Yes, you can make this casserole ahead of time and store it in the refrigerator or freezer until you're ready to serve it. To reheat the casserole, simply bake it in the oven at 350°F until it's heated through.