1/2 cup (102 g) Broccoli Cauliflower Casserole is a delicious and healthy side dish that can be enjoyed with any meal. At only 90 calories per serving, this casserole is a great way to add some veggies to your diet.
Broccoli and cauliflower are packed with essential vitamins and minerals that promote good health. Broccoli is a great source of vitamin C, vitamin K, and fiber, while cauliflower is rich in vitamin C, vitamin K, and vitamin B6. Together, these vegetables are a power duo that can help improve your overall health.
In this article, we'll explore the nutritional benefits of broccoli and cauliflower casserole, how to make it, serving size, meal ideas, and storage instructions.
Calories in Broccoli Cauliflower Casserole
A 1/2 cup (102 g) serving of broccoli cauliflower casserole contains approximately 90 calories. This makes it a great choice if you're trying to maintain a healthy weight or incorporate more veggies into your diet.
Broccoli and Cauliflower Casserole Nutrition Facts
Broccoli and cauliflower casserole is packed with essential vitamins and minerals. A 1/2 cup (102 g) serving contains:
- calories: 90
- Protein: 4g
- Carbohydrates: 8g
- Fat: 6g
- Fiber: 2g
- Sodium: 210mg
These nutrition facts make broccoli and cauliflower casserole an excellent choice for a healthy side dish.
Health Benefits of Broccoli and Cauliflower Casserole
Broccoli and cauliflower are both nutrient-dense vegetables that offer a wide range of health benefits. Some of the health benefits of these vegetables include:
- Reduction in the risk of cancer
- Improved heart health
- Lowered cholesterol levels
- Reduced inflammation in the body
- Improved digestion
By incorporating broccoli and cauliflower casserole into your diet, you can reap these benefits and more.
Broccoli and Cauliflower Casserole Serving Size
The recommended serving size for broccoli and cauliflower casserole is 1/2 cup (102 g). This serving size contains all the essential nutrients and vitamins that your body needs.
Ingredients in Broccoli and Cauliflower Casserole
To make broccoli and cauliflower casserole, you will need:
- 1 large head of broccoli, chopped into small florets
- 1 large head of cauliflower, chopped into small florets
- 1/2 cup mayonnaise
- 1/2 cup sour cream
- 1/2 cup shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 tsp garlic powder
- Salt and pepper to taste
How to Make Broccoli and Cauliflower Casserole
To make broccoli and cauliflower casserole, follow these steps:
- Preheat your oven to 375°F.
- Bring a large pot of salted water to a boil.
- Add the chopped broccoli and cauliflower to the pot and cook for 2-3 minutes, or until tender.
- Drain the vegetables and transfer them to a 9x13 inch baking dish.
- In a separate bowl, mix together the mayonnaise, sour cream, cheddar cheese, Parmesan cheese, garlic powder, salt, and pepper.
- Pour the mixture over the vegetables in the baking dish and stir to coat them evenly.
- Bake for 20-25 minutes or until the top is golden brown and bubbly.
Your broccoli and cauliflower casserole is now ready to serve.
Broccoli and Cauliflower Casserole Meal Ideas
Broccoli and cauliflower casserole is a versatile side dish that can be paired with a wide range of meals. Here are some ideas to get you started:
- Serve alongside grilled chicken or fish for a healthy and satisfying meal.
- Pair with roasted sweet potatoes or other roasted veggies for a balanced vegetarian meal.
- Add some quinoa or brown rice for a filling and nutritious vegetarian dish.
Whatever your meal preference, broccoli and cauliflower casserole is a great way to add some veggies to your plate.
Broccoli and cauliflower casserole contains dairy products such as cheddar cheese and sour cream. So, if you are lactose intolerant, you may want to avoid this dish or use lactose-free cheese and sour cream instead.
Storage Instructions for Broccoli and Cauliflower Casserole
If you have any leftovers, you can store them in an airtight container in the fridge for up to three days. To reheat, simply pop the casserole in the microwave or oven until heated through.
Broccoli and Cauliflower Casserole FAQs
Q: Can I make broccoli and cauliflower casserole without cheese? A: Yes, you can make broccoli and cauliflower casserole without cheese. Simply omit the cheese and add some breadcrumbs or crushed crackers on top for crunch.
5 FAQs About Broccoli Cauliflower Casserole
1. Is Broccoli Cauliflower Casserole a healthy dish?
Yes, Broccoli Cauliflower Casserole is considered a healthy dish. Both broccoli and cauliflower are low in calories and rich in vitamins and minerals. However, the nutritional value of the dish may vary based on the recipe and ingredients used in the casserole.
2. Is Broccoli Cauliflower Casserole low in calories?
Yes, Broccoli Cauliflower Casserole is relatively low in calories. One serving of 1/2 cup (102 g) contains only 90 calories. However, the calorie content may vary based on the ingredients used in the recipe.
3. Can Broccoli Cauliflower Casserole be made with cheese?
Yes, you can add cheese to Broccoli Cauliflower Casserole to enhance the flavor. However, adding cheese may increase the calorie content of the dish. You can use low-fat cheese or a smaller amount of regular cheese to cut down on the calories.
4. Can Broccoli Cauliflower Casserole be made ahead of time?
Yes, Broccoli Cauliflower Casserole can be made ahead of time and stored in the fridge until ready to bake. You can also freeze the casserole for longer storage. Just make sure to thaw it in the fridge before baking.
5. How can I make Broccoli Cauliflower Casserole more flavorful?
You can make Broccoli Cauliflower Casserole more flavorful by adding spices, herbs, or other seasonings to the dish. You can also add other vegetables, such as carrots or bell peppers, to add more color and flavor to the casserole.