Broccoli Puff(Healthy Diabetic Recipe)
A healthy, cheesy broccoli casserole with a tender texture, perfect for light meals or side dishes, suitable for diabetics and those seeking a nutritious option.
Ingredients
Instructions
- Heat the oven to 325°F.
- Spray a 1 1/2-quart casserole or a 5 1/2-cup souffle dish with cooking spray.
- Cook the frozen chopped broccoli according to package instructions; drain well.
- In a bowl, beat the Bisquick baking mix, skim milk, eggs, and salt until smooth.
- Stir in the cooked broccoli and shredded reduced-fat Cheddar cheese.
- Pour the mixture into the prepared dish or casserole.
- Bake for 1 hour until golden and set.
Tips & Substitutions
For a creamier texture, consider adding a dollop of Greek yogurt to the mixture before baking. You can substitute the reduced-fat Cheddar cheese with a dairy-free alternative if needed. If you prefer a bit more flavor, try adding minced garlic or onion powder to the batter. This dish can also be made with fresh broccoli if you have it on hand, just steam it until tender before mixing.
Serving Suggestions
Serve the Broccoli Puff warm as a satisfying main dish or a hearty side. It pairs beautifully with a fresh side salad or a bowl of vegetable soup for a complete meal. For a special touch, consider serving it alongside the Country Lemon Tart for dessert, creating a delightful contrast of flavors.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. To reheat, place in a microwave-safe dish and cover with a damp paper towel to retain moisture, heating in short intervals until warmed through. Alternatively, you can reheat in a preheated oven at 350°F for about 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Puff(Healthy Diabetic Recipe) contains roughly 440 calories, with 14g protein, 57g carbohydrates, and 18g fat. It is an excellent source of calcium (35% of the Daily Value), protein (28% of the Daily Value), and vitamin A (21% of the Daily Value). Note that it is relatively high in sodium, at 1614mg per serving (70% 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, you can use fresh broccoli! Just steam it until tender before adding it to the mixture. This will enhance the texture and flavor of the dish.
How can I make this recipe gluten-free?
To make the Broccoli Puff gluten-free, substitute the Bisquick baking mix with a gluten-free baking blend. Be sure to check that all other ingredients are gluten-free as well.
Can I freeze the Broccoli Puff after baking?
Yes, you can freeze the Broccoli Puff after it has cooled completely. Wrap it tightly in plastic wrap and aluminum foil, or place it in an airtight container. It will keep well in the freezer for up to three months.
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).