Description

This Healthy Broccoli Casserole is a nutritious, comforting dish featuring steamed broccoli, sautéed mushrooms and onions, and a creamy milk-based sauce, topped with golden whole-wheat panko breadcrumbs. It’s packed with flavor from smoked paprika and garlic, while keeping it light and wholesome with low-fat milk and no added cheese or cream. Perfect as a nutritious side or a satisfying main for vegetable lovers.

Ingredients

Scale

Vegetables

2 pounds Broccoli Florets (cut into bite-size pieces)
3-4 Garlic Cloves (minced)
1 Medium Yellow Onion (diced)
1 Cup Button Mushrooms (sliced or quartered)

Sauce and Seasoning

1 tablespoon Olive Oil
2 teaspoons Smoked Paprika
1 Cup Low-fat Milk or milk of choice (dairy or non-dairy)
1 tablespoon Cornstarch
Sea salt and pepper, to taste

Topping

2 tablespoons Whole-Wheat Panko Breadcrumbs (Or Gluten-free)

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Instructions

Preheat and Prepare Dish: Preheat your oven to 350°F (175°C) and lightly spray a 2-quart baking dish with cooking oil spray. Set aside for later use.
Steam Broccoli: Add broccoli florets to a steaming basket and place it over a pot of boiling water. Cover and steam until just tender, about 4-5 minutes. Then transfer the steamed broccoli to the prepared casserole dish and set aside.
Sauté Aromatics and Mushrooms: In a large pan over medium heat, heat olive oil. Add diced onions and sauté until translucent, around 3-4 minutes. Stir in minced garlic, sliced mushrooms, and smoked paprika; continue cooking while stirring occasionally for another 5-6 minutes until mushrooms soften and flavors meld.
Make Milk Sauce: In a small pot over medium heat, whisk together the milk, cornstarch, salt, and pepper. Cook, stirring constantly until the sauce thickens slightly, about 2-3 minutes.
Assemble Casserole: Pour the sautéed onion and mushroom mixture over the steamed broccoli in the casserole dish. Then pour the thickened milk sauce evenly over the top. Clean the sauté pan with a paper towel and lightly spray it with cooking oil spray.
Toast Breadcrumbs: Add the whole-wheat panko breadcrumbs to the sauté pan and stir over medium heat until golden brown, about 3-4 minutes. Sprinkle the toasted breadcrumbs evenly over the casserole.
Bake: Place the casserole into the preheated oven and bake for approximately 30 minutes until bubbly and the topping is crispy and golden. Remove from oven and enjoy warm.

Notes

This casserole is made with fresh broccoli and mushrooms, providing a wholesome vegetable-forward dish.
No cheese or heavy cream is added, making it lighter while still creamy from the thickened milk sauce.
Whole-wheat panko breadcrumbs add a crispy, golden topping, but gluten-free panko can be used instead if desired.
Feel free to use dairy or any non-dairy milk alternatives based on preference or dietary needs.
To steam the broccoli, if you do not have a steaming basket, you can blanch in boiling water briefly or microwave with a lid on for a similar effect.

Nutrition

Serving Size: 1 serving
Calories: 185 kcal
Sugar: 9 g
Sodium: 142 mg
Fat: 6 g
Saturated Fat: 1 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 28 g
Fiber: 7 g
Protein: 10 g
Cholesterol: 3 mg