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Those who don’t like broccoli and cauliflower
might like it better with Parmesan. Photo
courtesy McCormick.com.
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The cruciferous vegetables group* is great for you: filling, low in calories, high in fiber and cancer-fighting antioxidants.
Nutrition experts want you to eat more cruciferous vegetables: two to three times per week, with a serving size of at least 1-1/2 cups.
But too many people say they don’t like widely-available members of the group, such as broccoli, Brussels sprouts and cauliflower. That could be a result of being served over-cooked vegetables. When cooked too long, chemical breakdowns in the vegetables yield a rather unpleasant aroma and flavor from the sulfur in the compounds.
To nudge the naysayers, try this creamy Broccoli Cauliflower Casserole from McCormick.com. It has two not-so-secret weapons: cream cheese and Parmesan cheese.
In fact, a sprinkle of grated or shredded cheese can give almost any snubbed food more appeal. You’ll get plenty of compliments on this recipe, and probably requests for seconds. We wouldn’t be surprised if it became part of your holiday dinner repertoire. Move over, green bean casserole!
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This rich and creamy casserole can be made a day in advance, covered and refrigerated and then baked just before dinner. Although we prefer fresh vegetables, using frozen vegetables saves time and money.
The recipe has 179 calories per serving, 11g fat, 13g carbohydrates, 31mg cholesterol, 432mg sodium, 3g fiber and 7g protein.
*The cruciferous group includes arugula, bok choy, broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, cress, horseradish, kale, kohlrabi, mizuna, radish, rapini (broccoli rabe), rutabaga, tatsoi, turnip and wasabi. Mizuna (a variety of mustard green) and tatsoi have become “designer greens” in salads at America’s finest restaurants.
BROCCOLI CAULIFLOWER CASSEROLE RECIPE
Makes 10 servings. Prep Time: 20 minutes. Cook Time: 40 minutes.
Ingredients
1/2 cup plain dry bread crumbs (we use the crunchier panko bread crumbs)
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
2 tablespoons butter, melted
1 1/2 teaspoons Italian seasoning,† divided (substitute: 1 teaspoon lemon pepper
seasoning and 1/2 teaspoon basil
1 package (16 ounces) frozen broccoli florets, thawed
1 package (16 ounces) frozen cauliflower florets, thawed
2 tablespoons butter
1 large onion, chopped (1 cup)
2 tablespoons flour
1 teaspoon garlic salt
1/4 teaspoon coarse-ground black pepper
1-1/4 cups milk (you can substitute half and half or cream for an even richer dish)
4 ounces (1/2 package) cream cheese, cubed
†You can make your own Italian seasoning by combining equal parts basil, marjoram, oregano, rosemary and thyme. Store in an airtight jar.
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