Healthy Broccoli Cheese Bake Recipe

Broccoli Cheese Bake is a comforting, delicious, and nutritious dish that is perfect for dinner. This recipe combines the health benefits of broccoli with the creamy, cheesy goodness that everyone loves. It’s easy to prepare, making it an ideal choice for a weeknight meal or a family gathering. Plus, it’s a great way to get kids to eat their vegetables!

Ingredients for Broccoli Cheese Bake

• 4 cups broccoli florets, fresh or frozen
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 3 tablespoons all-purpose flour
• 2 cups milk (whole, skim, or a dairy-free alternative)
• 1 cup shredded cheddar cheese
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground nutmeg (optional)
• 1/2 cup bread crumbs
• 2 tablespoons butter, melted
• Cooking spray

How to Make Broccoli Cheese Bake

Step 1: Prepare the Broccoli

1. Preheat your oven to 375°F (190°C).
2. If using fresh broccoli, bring a large pot of water to a boil and blanch the broccoli florets for 2-3 minutes until they are tender-crisp. If using frozen broccoli, cook according to the package instructions.
3. Drain the broccoli and set it aside.

Step 2: Make the Cheese Sauce

1. In a large saucepan, heat the olive oil over medium heat.
2. Add the chopped onion and cook until it becomes translucent, about 5 minutes.
3. Stir in the minced garlic and cook for another minute.
4. Sprinkle the flour over the onion and garlic mixture, stirring constantly to avoid lumps. Cook for about 2 minutes to eliminate the raw flour taste.
5. Gradually whisk in the milk, ensuring a smooth consistency. Continue to cook, stirring frequently, until the sauce thickens, about 5-7 minutes.
6. Remove the saucepan from the heat and stir in the shredded cheddar cheese and grated Parmesan cheese until they are fully melted and incorporated into the sauce.
7. Season the cheese sauce with salt, black pepper, and ground nutmeg, if using.

Step 3: Assemble the Broccoli Cheese Bake

1. Lightly grease a 9×13-inch baking dish with cooking spray.
2. Spread the cooked broccoli florets evenly in the prepared baking dish.
3. Pour the cheese sauce over the broccoli, ensuring that all the florets are well-coated.

Step 4: Prepare the Topping

1. In a small bowl, combine the bread crumbs and melted butter. Mix well to ensure the bread crumbs are evenly coated.
2. Sprinkle the bread crumb mixture over the top of the broccoli and cheese.

Step 5: Bake and Serve

1. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the sauce is bubbly.
2. Remove the dish from the oven and let it cool for a few minutes before serving.

About the Main Ingredients

Broccoli

Broccoli is a cruciferous vegetable known for its high nutritional value. It’s rich in vitamins C and K, fiber, and various antioxidants. Including broccoli in your diet can help improve digestion, support the immune system, and reduce inflammation.

Cheddar Cheese

Cheddar cheese adds a rich, creamy texture and a sharp flavor to the dish. It’s a good source of calcium, protein, and healthy fats. When choosing cheddar cheese, opt for a high-quality, aged variety for the best flavor.

Parmesan Cheese

Parmesan cheese enhances the overall taste with its nutty, savory flavor. It’s also a good source of calcium and protein. Freshly grated Parmesan is preferred over pre-packaged options for a more robust taste.

Milk

Milk is used to create the creamy cheese sauce. You can choose whole milk for a richer sauce or opt for skim milk or a dairy-free alternative if you prefer a lighter version. Milk provides essential nutrients like calcium, vitamin D, and protein.

Onion and Garlic

Onion and garlic are aromatic vegetables that add depth and flavor to the cheese sauce. They are also known for their health benefits, including anti-inflammatory and immune-boosting properties.

Bread Crumbs

Bread crumbs create a crispy topping that contrasts with the creamy cheese sauce. Using whole grain bread crumbs can add extra fiber to the dish. Mixing the bread crumbs with butter helps them brown evenly in the oven.

Olive Oil and Butter

Olive oil and butter are used to sauté the vegetables and create the crispy topping. Olive oil is a heart-healthy fat, while butter adds a rich flavor. You can adjust the amount of each based on your dietary preferences.

By combining these wholesome ingredients, the Broccoli Cheese Bake not only tastes great but also offers a range of nutrients. Whether you’re serving it as a main course or a side dish, it’s sure to be a hit at your dinner table. Enjoy!