There are those days when you have enough ingredients left in your fridge to make something tasty, but you are just not sure of how exactly you want to put them together to make that delicious meal. I had one of those nights. I went searching for some inspiration on how I could combine my broccoli and mushrooms without making another stirfry and came upon the idea of a simple little casserole.
In the favor of being healthy, I like to opt for casseroles that take smart eating into account opposed to just layering on cheese, flour, butter and all things that sound delicious but are really just not that optimal for your health. However, I like to battle the bulge without loosing the flavor, so when I found this casserole recipe on Cooking light I was excited to be able to keep the flavor without adding all the fat and calories.
Adapted from: Cooking Light
3 cups steamed broccoli
1/2 medium onion, sliced
1/2 cup sliced mushrooms
1/4 cup seasoned bread crumbs (Panko)
1 cup almond milk
1 tablespoon olive oil
1 clove garlic minced
1/4 teaspoon crushed red peppers
2 tablespoons unsalted butter
1 teaspoon spicy mustard
1 tablespoon grated Parmesan cheese
salt and pepper
1) Preheat oven to 350°F. Mist a 9-inch baking dish with cooking spray.
2) Bring a pot of salted water to a boil and add broccoli. Cook for about 4 minutes and then drain and rinse under cold water. Pat dry and transfer to baking dish.
3) Warm oil in a skillet over medium heat. Sauté onion for 3 minutes and then add garlic and mushrooms and sauté for another 2 minutes. Raise heat to high; sauté for 3 minutes.
4) Add to baking dish and season mixture with salt, pepper and red pepper.
5) In a medium skillet, melt 2 tbsp. butter, then add flour. Stir until smooth, about 2 minutes.
6) Whisk in milk; bring to a boil and then continue to whisk for 5 more minutes, until thickened.
7) Add mustard; season with salt and pepper. Drizzle over broccoli mixture, spreading with a wooden spoon to cover
8) In a small bowl, combine Parmesan and bread crumbs. Melt remaining 1 tablespoon of butter and combine with parmesean and bread. Spread mix over broccoli and mushroom mix.
9) Bake for 30 to 35 minutes, until bubbly and golden brown. Let sit for 5 minutes before serving.
10) Share and Enjoy!
Super yum yum minus all of the cal cals (see what I did there!). Now, for my non-veg friends, I believe adding in some chicken strips would be a nice way to meat-it-up.