Broccoli Cheese Casserole

by Wendell Fowler

Full of dietary fiber and vitamins A, C, E and K, calcium, magnesium and folate, broccoli is a versatile vegetable that is easy to incorporate in many soup, salad and stir-fry recipes.

Each of these nutrients is important for the good functioning of your digestive system and for our general well-being. Like all vegetables belonging to the crucifers group, broccoli has been proven to reduce the risk of cancer and of cardiovascular diseases.

This healthy broccoli casserole is a great alternative to your classic veggie casserole. It is absolutely delicious, try it for yourself and enjoy!

Difficulty: Easy


Ingredients:

• 4 cups of organic broccoli, washed, trimmed and chopped into 1 inch pieces. Use part of the stem, too.

• 2 organic eggs, beaten within an inch of their lives. Pre-whipped eggs are acceptable, but they are nutritionally bankrupt.

• 1 cup low-fat organic cottage cheese

• 2 bunches chopped green onions; white and dark parts

• 2 tbs wheat germ for added fiber and nutrients

• 1/2 tsp Worcestershire sauce

• Sea Salt and coarse black pepper

• 1 cup grated soy cheese

• 1 cup low-fat cottage cheese

• 4 tbs. non-trans fat margarine

• Olive oil in a can Spray

• Paprika

• Casserole dish with lid

• Chef's knife

• Colander

• Oven hot pads

• Bread crumbs


Preparation:

1. Pre-heat oven to 350 degrees. Prepare casserole dish by spraying with aerosol oil spray. Steam broccoli slightly for 3 minutes. Remove. If you wish to use frozen broccoli pieces, that is fine, too. Just allow them to drain a bit to remove excess water. Place the broccoli in the bottom of your sprayed dish.


2. Combine the eggs, cottage cheese, soup, green onions Worcestershire sauce, cheddar cheese and then add salt and pepper to taste in the casserole dish.

3. Mix well, dust with paprika powder, bread crumbs and margarine, but remember to wipe off trim before placing it into the oven. Cover with a lid. Bake at 350 for 20 to 30 minutes.

4. During the last 10 minutes, remove the lid to allow the top to brown. Leaving the top on while cooking retains moisture insuring the dish is still creamy.


*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Broccoli Cheese Casserole Recipe