Introduction
If you’re looking for a nutritious and delicious dish that combines the vibrant flavors of vegetables with cheesy goodness, this broccoli and kale casserole is the answer. Packed with healthy ingredients, it’s perfect for a light lunch or dinner and is easily customizable with your favorite seasonal veggies. Plus, it’s family-friendly and aligns with Weight Watchers goals, making it a win-win for mealtime!
Detailed Ingredients with measures
– 1 large head of broccoli, cut into florets
– 1 tbsp olive oil
– A generous handful of baby kale (approx. 1–2 cups, loosely packed)
– 1 small onion, diced
– 7 small garlic cloves, minced
– 12 small tomatoes, halved
– 1 cup low-fat mozzarella cheese, shredded
– 1 cup low-fat cottage cheese
– ½ cup skim milk or unsweetened almond milk
– ¼ cup grated Parmesan cheese
– Salt and pepper, to taste
– 1 tsp dried oregano
– 1 tsp dried basil
– Cooking spray
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 25-30 minutes
Total Time: 40-45 minutes
Yield: Serves approximately 4-6
Quick & Easy Alternative Version
If you’re in a hurry, here’s a simplified version of this tasty casserole without compromising on flavor.
Quick & Easy Ingredients
– 1 large head of broccoli, cut into florets
– 1 tbsp olive oil
– 1 small onion, diced
– 4 cloves garlic, minced
– 12 small tomatoes, halved
– 1 cup low-fat mozzarella cheese, shredded
– ½ cup low-fat cottage cheese
– Salt and pepper, to taste
– Cooking spray
Why You’ll Love This Recipe
This recipe is easy to customize with your favorite seasonal vegetables, making it versatile for any occasion. It’s comforting yet light, making it ideal for lunch or dinner. This casserole can also be prepared ahead of time, making it perfect for busy weeks ahead!
Detailed Directions and Instructions
Preheat Your Oven
Preheat your oven to 375°F (190°C). Lightly coat your baking dish with cooking spray to prevent sticking.
Cook the Broccoli
Steam or boil your broccoli florets until they’re tender but still bright green. Drain well and set aside.
Sauté the Aromatics and Greens
In a large skillet, warm olive oil over medium heat. Add diced onion and minced garlic, sautéing until soft and fragrant — about 3-4 minutes. Stir in the baby kale and cook just until wilted.
Mix Everything Together
In a large mixing bowl, combine the cooked broccoli, sautéed onion-garlic-kale mixture, halved tomatoes, mozzarella, cottage cheese, and milk. Season with salt, pepper, oregano, and basil. Stir until evenly blended.
Assemble the Casserole
Pour the mixture into your prepared baking dish. Sprinkle Parmesan cheese evenly over the top for that classic golden crust.
Bake to Perfection
Place the casserole in the preheated oven and bake for 25-30 minutes, or until the top is golden and bubbly.
Cool and Serve
Let the casserole cool slightly before serving. Pair it with a fresh green salad or enjoy as a standalone light meal!
Notes
WW Points Estimate
Roughly 2-3 points per serving, depending on your chosen ingredients and portion size.
Quick & Easy Alternative Version
For a quicker version, skip baby kale and use fewer garlic cloves. The recipe remains delicious and satisfying.
Customization Suggestion
Easily customize this recipe with seasonal veggies to match your taste.
Family-Friendly
This recipe is welcoming for all family members, providing comfort without excess calories.
Make-Ahead Tip
Ideal for busy weeks, you can make the casserole ahead of time and store it for later use.
Cook techniques
Preheating the Oven
Preheating your oven ensures that your casserole cooks evenly from the start, resulting in a perfectly baked dish. Always preheat to the specified temperature, in this case, 375°F (190°C).
Steaming or Boiling Broccoli
Cooking broccoli until tender yet vibrant green can be achieved through steaming or boiling. Steaming retains nutrients better, while boiling is quick. Drain thoroughly to avoid excess water in the casserole.
Sautéing Aromatics
Sautéing onions and garlic in olive oil enhances flavor significantly. Cook until soft and aromatic, typically around 3-4 minutes, which releases their essential oils.
Mixing Ingredients
Combining cooked vegetables with dairy and seasonings in a mixing bowl allows for an even distribution of flavors. Stir until all components are well-blended.
Assembling the Casserole
Pour the mixed ingredients into a baking dish and top with cheese. This creates a delightful crust that adds both flavor and texture.
Baking Techniques
Bake the casserole until the top is golden and bubbly, ensuring a beautifully cooked dish. Keep an eye on it during the last few minutes to prevent over-browning.
FAQ
Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli. Just ensure it is thoroughly thawed and drained before adding it to the dish.
What if I don’t have baby kale on hand?
If baby kale is unavailable, you can substitute it with other leafy greens like spinach or Swiss chard.
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole in advance, cover it, and store it in the refrigerator until ready to bake.
What are some good side dishes to serve with this casserole?
A fresh green salad or steamed vegetables pairs well with this casserole for a complete meal.
How can I make this recipe dairy-free?
To make this casserole dairy-free, replace low-fat mozzarella and cottage cheese with plant-based cheese alternatives and use a non-dairy milk.
What can I use instead of Parmesan cheese?
You can use nutritional yeast for a dairy-free option or omit it entirely if desired.
Conclusion
This delightful broccoli and cheese casserole is a nutritious, easy-to-make dish that brings together vibrant vegetables and creamy cheeses for a comforting meal. Perfect for those looking to maintain a balanced diet without sacrificing flavor, this recipe can be easily customized to suit your taste preferences. Enjoy it as a hearty main or a side dish, and savor the wholesome goodness packed into every bite!
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