Broccoli Continental
A comforting broccoli bake infused with cheesy flavors and a hint of garlic, topped with Parmesan and crunchy toast. This dish is perfect for a nutritious family dinner or a cozy gathering, combining creamy, savory elements with a crispy topping for added texture.
Ingredients
Instructions
- Combine the skim milk, margarine, and shredded Cheddar cheese in a saucepan over low heat until the cheese melts.
- Remove from heat and stir in the egg.
- Place the chopped broccoli in a greased 1-quart baking dish and sprinkle with salt.
- Pour the cheese mixture over the broccoli.
- In a small skillet, cook and stir the minced garlic in margarine for 2 minutes.
- Add the toast cubes to the skillet and stir until the butter is absorbed.
- Sprinkle the toasted bread over the broccoli and cheese mixture, then top with Parmesan cheese.
- Bake at 350°F (175°C) for 30 minutes until bubbly and golden.
Tips & Substitutions
For added flavor, consider adding a pinch of nutmeg or cayenne pepper to the cheese mixture. You can substitute regular cheese with vegan cheese for a dairy-free option. If you're short on time, pre-chopped frozen broccoli works well. This dish pairs nicely with a light salad, such as Three-Lettuce Salad, to balance the richness.
Serving Suggestions
Serve this dish hot as a main course or a hearty side. Pair it with grilled chicken or fish for a complete meal. A fresh side salad or steamed vegetables would complement the flavors perfectly. For a comforting twist, enjoy it alongside a slice of Granny'S Bread Pudding for dessert.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through. You can also microwave individual portions for convenience, but the texture may vary slightly.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Continental contains roughly 676 calories, with 25g protein, 107g carbohydrates, and 17g fat. It is an excellent source of protein (50% of the Daily Value), calcium (39% of the Daily Value), and iron (31% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 2558mg per serving (111% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, fresh broccoli can be used instead of frozen. Just make sure to blanch it briefly in boiling water to soften slightly before adding it to the baking dish. This will help ensure even cooking and tenderness in the final dish.
Is there a way to make this dish gluten-free?
Absolutely! You can substitute the whole wheat toast with gluten-free bread. Be sure to check the labels to ensure that all ingredients, especially the cheese and margarine, are gluten-free. This way, you can still enjoy the flavors without the gluten.
How can I add more protein to this recipe?
For extra protein, consider adding cooked chicken, diced ham, or even chickpeas to the broccoli before pouring the cheese mixture over it. This will enhance the nutritional value and make it an even heartier meal, perfect for a filling lunch or dinner.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).