Broccoli and Cauliflower Casserole
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Ingredients
Instructions
- 1
Preheat your oven to 375°F (190°C) and grease an 8-inch square baking dish.
- 2
In a large pan, heat the olive oil, garlic powder, onion powder, dried thyme, and nutmeg over medium heat. Cook for 1-2 minutes until fragrant.
- 3
Add the chopped cauliflower and broccoli and stir until well-coated with the spice mixture. Cook the veggies for 5-7 minutes, stirring occasionally, until they are tender but still holding their shape.
- 4
While the veggies are cooking, melt butter in a separate pan over medium heat. Once the butter is fully melted, whisk in flour and cook for 1-2 minutes until golden brown. Gradually add the almond milk stirring constantly and cook until it thickens. Add in Parmesan cheese, cheddar cheese, salt, and pepper. Keep stirring the cheese sauce over low heat until the cheese has melted and the sauce is smooth and creamy.
- 5
Combine the cooked veggies and cheese sauce in the greased baking dish. Stir well to mix and coat the vegetables.
- 6
Bake the casserole for 20-25 minutes, or until the top is golden and bubbly.
- 7
Let the casserole rest for 5-10 minutes before serving.
This easy-to-make casserole is perfect for a weeknight dinner or a weekend brunch. With broccoli and cauliflower as the main ingredient, this dish is high in fiber and low in carbs. Plus, it's creamy and delicious thanks to the almond milk and cheese sauce.
Flavor Profile:
This casserole has a creamy and rich flavor with a slight nutty taste from using almond milk instead of regular milk or cream. The combination of cauliflower, broccoli, and cheese is a classic flavor pairing that's satisfying and comforting.
Serving Size:
This casserole serves 4-6 people and can be enjoyed as a main dish or a side dish.
Nutritional Facts:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 204 |
| Total Fat | 15g |
| Saturated Fat | 8g |
| Trans Fat | 0g |
| Cholesterol | 36mg |
| Sodium | 283mg |
| Total Carbohydrate | 10g |
| Dietary Fiber | 3g |
| Total Sugars | 3g |
| Protein | 8g |
Nutritional facts are generated and may not be 100% accurate.
Type-2 Diabetic Friendly:
This recipe is a healthier version of the classic broccoli and cauliflower casserole. The high fiber and low carb content make it a great option for people with Type 2 diabetes. Plus, the almond milk sauce is a healthier alternative to heavy cream or regular milk-based sauces, as it's lower in calories and carbs. So, enjoy it without worrying about high blood sugar levels!
