This Queen of Quick broccoli casserole is a crowd-pleaser! It’s one of those recipes that everyone loves, making it perfect for entertaining (without much prep!). In addition, it’s packed with health benefits so you know your guests will leave happy and healthy!
Broccoli is closely related to cabbage, Brussels sprouts, kale and cauliflower which are referred to as cruciferous vegetables. Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. The antioxidant content of broccoli may be one of its main benefits for health along with high fiber.
East Meets West Nutrition for Broccoli
Chinese Nutrition
- Cooling effect on the body’s energy.
- Bitter, pungent and sweet.
- Clears heat and regulates water and qi circulation (keeps fluid and energy moving in the body!)
- Good for vision health.
- Helps balance energy in the spleen and liver, making it a great addition when incorporating yin and yang cooking.
Western Nutrition
- 31 calories, 6g carbs, 2.5g fiber, 1.5g sugar, 2.5g protein, 0.4g fat.
- Cruciferous vegetable related to Brussels sprouts, cabbage and kale.
- Can help prevent against cancer.
- Excellent source of vitamin C and vitamin K & other minerals.
- High folate content aiding healthy pregnancy.
- Rich in antioxidants that support cell health.
- May reduce inflammation.
- Can help stabilize blood sugar.
- Great for digestion & treating constipation.
I can’t wait for you to try this broccoli casserole fluff! Let me know what you think of it in the comments. Looking for more crowd-pleasing recipes? Try this healthy chocolate mousse with avocado.
Queen of Quick – Broccoli Casserole Fluff Your Guests Will Love
Ingredients
- 2 packages frozen broccoli
- 4 tbsp butter
- 3 ½ tbsp cornstarch
- 1 cup grated cheese
- 1 ½ cups milk
- 1 cup mayonnaise
- 2 tbsp lemon juice
- 1/3 cup grated onion
- 6 eggs separated
Instructions
- Cook and drain broccoli.
- Prepare white sauce by slowly melting butter, adding cornstarch, then adding milk and stirring until thick.
- Add sauce to broccoli to broccoli with mayonnaise mixed with lemon juice and onion.
- Beat egg yolks and mix into ingredients.
- Beat egg whites until stiff and fold into mixture.
- Add cheese and gently fold leaving some on top.
- Put in 3-Qt greased casserole.
- Bake at 325 degrees for 45 minutes.
Notes
Queen of Quick CookingTM, Queen of QuickTM Like this recipe? Check out this Israeli Salad from Zahav!
Sources:
Healthline.com, Chinesenutrition.org
Leave a Reply
You must be logged in to post a comment.