If you’re looking for a delicious and nutritious recipe that can help manage blood sugar levels, this broccoli and vegetable casserole is pure gold. Packed with vibrant vegetables and enriched with eggs and cheese, this dish is not only healthy but also incredibly satisfying. Perfect for a hearty meal, it’s easy to prepare and ideal for anyone wanting to eat wholesome food while keeping an eye on their health. Let’s get started!
Ingredients
- 500 grams of broccoli, cut into florets
- 1 teaspoon of salt (divided)
- 1 onion, chopped
- Olive oil, for sautéing
- 2 cloves of garlic, minced
- 2 carrots, cut as in the video
- 2 zucchinis, cut as in the video
- 2 sweet peppers, cut as in the video
- 1/4 teaspoon of black pepper (divided)
- 4 eggs
- 1/2 teaspoon of salt
- 250 ml of milk
- 30 ml olive oil
- 4 tablespoons of flour
- 1 teaspoon of baking powder
- 120 grams of hard cheese, grated
- Parsley, chopped
- 10 cherry tomatoes, halved
- 125 grams of mozzarella cheese, grated
Instructions
Preparing the Broccoli
- Cook the Broccoli: Bring a pot of water to a boil and add 1 teaspoon of salt. Add the broccoli florets and cook for 2 minutes. Drain and set aside.
Preparing the Vegetables
- Sauté the Onion: In a large pan, heat a small amount of olive oil over medium heat. Add the chopped onion and sauté until translucent.
- Add Garlic and Carrots: Add the minced garlic and cut carrots to the pan. Cook for a few minutes until they begin to soften.
- Add Zucchini and Peppers: Add the cut zucchinis and sweet peppers. Season with 1 teaspoon of salt and 1/4 teaspoon of black pepper. Cook for 10-12 minutes until all the vegetables are tender.
Preparing the Egg Mixture
- Beat the Eggs: In a large bowl, beat the 4 eggs with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
- Add Milk and Oil: Stir in 250 ml of milk and 30 ml of olive oil until well combined.
- Incorporate Dry Ingredients: Gradually add 4 tablespoons of flour and 1 teaspoon of baking powder to the mixture, stirring continuously to avoid lumps.
- Add Cheese and Parsley: Fold in the grated hard cheese and chopped parsley.
Assembling the Casserole
- Combine Vegetables with Egg Mixture: Gently fold the sautéed vegetables into the egg mixture until well combined.
- Prepare Baking Dish: Lightly grease a baking dish with olive oil. Pour the vegetable and egg mixture into the dish.
- Add Broccoli and Tomatoes: Arrange the cooked broccoli florets on top of the mixture. Place the halved cherry tomatoes evenly over the surface.
- Pour Remaining Mixture: Use a spoon to pour any remaining egg mixture over the top.
Baking
- First Bake: Preheat your oven to 180°C (360°F). Bake the casserole for 35 minutes, or until it is set and golden brown.
- Add Mozzarella: Sprinkle the grated mozzarella cheese over the top of the casserole.
- Final Bake: Return the dish to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
Serving
- Cool and Serve: Allow the casserole to cool slightly before slicing. Serve warm and enjoy this nutritious and delicious meal.
More Information
This broccoli and vegetable casserole is a nutrient-dense dish that provides a balanced combination of protein, fiber, and essential vitamins and minerals. It’s perfect for breakfast, lunch, or dinner and can be enjoyed by the whole family.
Why You’ll Love This Recipe
- Nutrient-Rich: Packed with vegetables and protein, this casserole supports overall health and well-being.
- Delicious and Satisfying: The combination of fresh vegetables and cheesy goodness makes it a delightful meal.
- Easy to Prepare: Simple steps and common ingredients make this recipe easy to follow and quick to prepare.
- Versatile: Ideal for any meal of the day and perfect for leftovers.
Nutritional Benefits
- Broccoli: High in vitamins C and K, fiber, and antioxidants, broccoli supports immune function and digestive health.
- Carrots: Rich in beta-carotene, fiber, and antioxidants, carrots promote eye health and reduce the risk of chronic diseases.
- Zucchini: Low in calories and high in vitamins A and C, zucchini helps with weight management and overall health.
- Eggs: Provide high-quality protein and essential nutrients, supporting muscle maintenance and overall health.
- Cheese: Adds a source of calcium and protein, essential for bone health and muscle function.
Conclusion
This broccoli and vegetable casserole is more than just a meal; it’s a nutritious and delicious way to support your health goals. Whether you’re looking to manage your blood sugar levels or simply enjoy a hearty, wholesome dish, this recipe is a perfect choice. Try it out and discover why it’s considered a real treasure. Bon appétit!