Broccoli Cauliflower Casserole Recipe (2024)

FAQs

Is it better to use fresh or frozen broccoli in a casserole? ›

Fresh vegetables contain less water

Frozen vegetables release moisture as they cook and when they're used in a casserole that moisture has nowhere to go but into your dish. If you want your casserole to have the best texture, it's best to use fresh vegetables.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Once the water is boiling, place the cauliflower and broccoli florets into the steamer basket or directly into the pot if using a regular pot. Cover the pot with the lid to trap the steam inside. Steam the vegetables for approximately 5-7 minutes, or until they reach your desired level of tenderness.

The mistake: It comes out soupy or watery

What goes wrong: If your casserole is full of raw vegetables, you can end up with a watery mess as they release their natural juices.

Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

There are 20 calories in 1 cup (85 g) of Great Value Broccoli & Cauliflower. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

However, corn and root vegetables like potatoes, yams, and beets have a high starch content and are best avoided. Choose non-starchy vegetables like broccoli, squash, bell peppers, and asparagus to get your fill of fiber and other nutrients while still moderating your intake of carbs.

Unlike some high-carb veggies, a serving of broccoli is low in net carbs, high in fiber, and rich in essential nutrients. With only 3 grams of net carbs per cup of cooked broccoli, it won't derail your ketogenic state.

What brings out the flavour of cauliflower? ›

There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.

While eating them raw is the best way to consume broccoli, cauliflower, or broccoflower your next best option could be to steam them. Without contact with boiling water, steaming is a gentler way to cook.

You can keep more of its nutrients if you steam, roast, or stir-fry it. But boiling it can lower the levels of its B vitamins, vitamin C, and magnesium. Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains.

Frozen broccoli florets take about 3-4 minutes to steam in the microwave. This is about the same time it takes to cook fresh florets. When cooked in the microwave, add 1 teaspoon of water to the frozen broccoli to quickly boost the steam.

You can sauté frozen broccoli just as you would fresh broccoli. Add oil to a skillet on medium-high heat. Add your frozen broccoli and season as desired.

Dump the frozen broccoli straight onto the baking sheet and spread the florets out as much as possible. Bake the broccoli with NOTHING on it for 25-30 minutes, or until brown at the edges. Remove from oven and toss broccoli with olive oil, sea salt, and any seasonings you like until well coated.

If subbing frozen broccoli for fresh, cut the cooking time down by at least a few minutes. Second, frozen broccoli will turn mushy when thawed. So, it's best not to thaw frozen broccoli and instead use it straight from frozen in cooked recipes.