Home / Food / Food Friday: Broccoli Recipes Keep Diet Healthy and Flavorful
Food Friday:  Broccoli Recipes Keep Diet Healthy and Flavorful

Food Friday: Broccoli Recipes Keep Diet Healthy and Flavorful

AUBURN, Ala. – Trying to eat healthy while still keeping your diet flavorful and delicious? Try these two broccoli recipes. They are sure to bring flavor and help you watch your waistline.

Broccoli Casserole

20-ounces frozen or fresh chopped broccoli

1 can of cream of mushroom soup

2 tablespoons grated onion

1 tablespoon grated lemon rind

3 tablespoons lemon juice

½ cup reduced fat mayonnaise

½ cup nonfat plain yogurt

3 egg whites

Butter-flavor vegetable cooking spray

1 cup grated reduced fat sharp cheddar cheese

Topping

¼ cup dry bread crumbs

½ cup grated reduced fat sharp cheddar cheese

Directions:

Cook broccoli as directed on package or boil 9-12 minutes (for fresh). Drain well. Combine soup, onion, lemon rind, lemon juice, mayonnaise and yogurt. Stir until well blended. Beat egg whites until foamy and add to soup mixture. Beat until well blended. Coat a 1 ½ – quart baking dish with the cooking spray. Layer half of the broccoli in the bottom of dish and cover with half of the soup mixture. Sprinkle half of the 1 cup of cheese over the soup. Repeat with the remaining broccoli, soup mixture and cheese. Bake in a preheated 350 degrees oven for 20 minutes. Combine bread crumbs with ½ cup cheese and sprinkle over hot casserole. Return to oven for 10 minutes or until topping is light brown.

Makes 10 servings. One serving ½ cup

Stir-Fry Broccoli

3 cups of fresh broccoli

2 teaspoons melted corn-oil margarine

2 teaspoons lemon juice

½ teaspoon salt-free herb seasoning

Butter-flavor vegetable cooking spray

1 teaspoon vegetable oil

¾ cup celery, cut in 1-inch pieces

¼ cup green onions, cut in 1-inch strips

Directions

Wash and soak broccoli. Cut into bite size pieces. Peel off the tough outer portions of stems and cut them into thin slices. Combine margarine, lemon juice and herb seasoning in a small bowl. Coat a large heavy skillet with cooking spray. Pour vegetable oil around the edge of the skillet. Tilt pan to coat bottom with oil and heat over high. Add broccoli and celery and stir-fry for 2 minutes, lifting and turning to keep them in constant motion. Sprinkle the margarine mixture over vegetables and toss gently until evenly coated.

Makes six servings. One serving ½ cup

These recipes and many others can be found in the Auburn Cookbook, a publication of Alabama Extension.

Photo by Christian Delbert/Shutterstock.com

About Justin Miller

3 comments

  1. How do you get the Auburn Cookbook, and how much is it? Could I see a copy or find out more about it?

  2. Do you have the nutritional information for the broccoli recipes? Need the carbohydrate count for a Type 1 diabetic.