Ingredients
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10 cups broccoli florets
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2 tablespoons extra-virgin olive oil
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3 tablespoons unsalted butter, divided
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2 medium yellow onions, chopped
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5 cups sliced cremini mushrooms
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4 cloves garlic, minced
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⅛ teaspoon crushed red pepper
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⅓ cup all-purpose flour
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3 cups reduced-sodium no-chicken broth or chicken broth
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6 ounces reduced-fat cream cheese
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2 teaspoons lemon juice
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¾ teaspoon ground pepper
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½ teaspoon salt, plus a pinch, divided
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1 cup grated Parmesan cheese, divided
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1 cup whole-wheat panko breadcrumbs
Directions
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Preheat oven to 350°F. Coat 9-by-13-inch baking dish with cooking spray.
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Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Place broccoli in the basket and steam until just tender, 4 to 6 minutes. (Alternatively, place broccoli in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave on High until the broccoli is tender-crisp, 5 to 8 minutes, stirring once.) Coarsely chop the broccoli and spread evenly in the prepared baking dish. Remove the steamer basket and pour out any remaining water from the pot.
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Add oil and 1 tablespoon butter to the pot; heat over medium-high heat. Add onions and cook, stirring often, until soft and translucent, 3 to 5 minutes. Add mushrooms, garlic and crushed red pepper; cook, stirring occasionally, until the mushrooms are soft and all the liquid is released, about 5 minutes. Sprinkle flour evenly over the vegetables; cook, stirring constantly, for 1 minute. Slowly add broth, stirring constantly. Cook, stirring occasionally, until thickened, 3 to 5 minutes. Stir in cream cheese, lemon juice, pepper and 1/2 teaspoon salt; cook, stirring constantly, until smooth, about 2 minutes. Remove from heat and stir in 3/4 cup Parmesan. Pour the mushroom sauce evenly over the broccoli, stirring gently to combine.
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Microwave the remaining 2 tablespoons butter in a small microwave-safe bowl on High until melted, about 30 seconds. Add panko and the remaining 1/4 cup Parmesan and pinch of salt; stir to combine. Sprinkle evenly over the broccoli mixture.
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Bake the casserole until the cheese is melted and the sauce is bubbling around the edges, 25 to 30 minutes.
Nutrition Facts (per serving)
181 | Calories |
11g | Fat |
15g | Carbs |
8g | Protein |
Nutrition Facts | |
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Servings Per Recipe 12 | |
Serving Size 3/4 cup | |
Calories 181 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 3g | 11% |
Total Sugars 3g | |
Protein 8g | 16% |
Total Fat 11g | 14% |
Saturated Fat 5g | 25% |
Cholesterol 24mg | 8% |
Vitamin A 2132IU | 43% |
Vitamin C 58mg | 64% |
Vitamin D 3IU | 1% |
Vitamin E 1mg | 4% |
Folate 63mcg | 16% |
Vitamin K 1mcg | 1% |
Sodium 338mg | 15% |
Calcium 111mg | 9% |
Iron 1mg | 6% |
Magnesium 24mg | 6% |
Potassium 357mg | 8% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.