Low-Fat Broccoli Casserole
A flavorful low-fat casserole combining tender broccoli, lean ground turkey, and melted cheese, accented with green chilies and pimientos. This nutritious dish is perfect for a wholesome family meal, offering a comforting taste with a healthy twist suitable for those seeking a light yet satisfying dinner.
Ingredients
Instructions
- Preheat the oven to 350°F (175°C).
- In a large mixing bowl, combine chopped broccoli, cooked ground turkey, green chilies, salt, garlic powder, chopped pimientos, chopped onion, beaten eggs, cooked rice, and chicken bouillon.
- Mix all ingredients thoroughly until well combined.
- Transfer the mixture to a casserole dish.
- Sprinkle the fat-free grated cheese evenly over the top.
- Bake in the preheated oven for 20 minutes or until the cheese has melted and the casserole is heated through.
Tips & Substitutions
For added flavor, consider sautéing the onion before adding it to the mixture; this will enhance its sweetness. You can substitute the ground turkey with cooked shredded chicken or even a plant-based protein for a vegetarian option. If you want a creamier texture, adding a small amount of low-fat sour cream can work well. This casserole is a versatile dish, similar to the Easy Chicken Breast Casserole.
Serving Suggestions
This Low-Fat Broccoli Casserole pairs beautifully with a simple green salad or steamed vegetables for a balanced meal. For a heartier option, serve it alongside whole grain bread or rolls. It can also be a great side dish to accompany your favorite chicken recipes, like Buttermilk-Pecan Chicken or Zesty Mozzarella Chicken.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave individual portions for about 2-3 minutes or until heated through, stirring halfway for even warming. Alternatively, reheat in the oven at 350°F (175°C) for about 15 minutes, covered with foil to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Broccoli Casserole contains roughly 511 calories, with 23g protein, 98g carbohydrates, and 6g fat. It is an excellent source of protein (46% of the Daily Value), iron (37% of the Daily Value), and dietary fiber (35% of the Daily Value), and a good source of calcium and vitamin C. Note that it is relatively high in sodium, at 2188mg per serving (95% 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 make this casserole ahead of time?
Yes, you can prepare the casserole a day in advance and refrigerate it before baking. Just cover it tightly with foil. When ready to bake, allow it to come to room temperature before putting it in the oven, adding a few extra minutes to the baking time.
Can I use frozen broccoli instead of fresh?
Absolutely! Frozen chopped broccoli works well in this recipe. Just be sure to thaw and drain it thoroughly to avoid excess moisture in the casserole, which can make it soggy.
Is there a way to make this dish dairy-free?
Yes, you can substitute the fat-free grated cheese with a dairy-free cheese alternative. Additionally, ensure that any bouillon used is also free of dairy products. This way, you can still enjoy the casserole without the dairy.
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).