Broccoli baked with cheese: recipe with photo

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Broccoli, like many other types of cabbage, is an incredibly he althy vegetable. It is especially appreciated by those who regularly struggle with being overweight. Asparagus, as it is sometimes called, is quite often used for the prevention and treatment of many diseases. But in order to get exceptional benefits from eating such a vegetable, you need to learn how to cook it correctly.

One of the most popular options is oven baked broccoli with cheese. How to cook such a dish and what is the use of this unusual plant, consider below.

He althy vegetable

Broccoli is one of the most beneficial foods for human he alth. 100 g of boiled inflorescences contains more calcium than the same volume of milk, 180 mg versus 120 mg, respectively. A cup of broccoli contains nearly your daily vitamin C requirement, plus 10% of your daily iron requirement.

The systematic use of broccoli has suchbenefits:

• reduces risk of heart attack or stroke;
• stool problems disappear completely;
• normalize blood glucose levels;
• the nervous system is restored and significantly strengthened.

However, broccoli also has contraindications. Such cabbage is forbidden to use when:

• ulcer;
• diseases of the pancreas;
• gastritis;
• individual intolerance;
• a diet that eliminates the consumption of coarse fiber.

To get the most out of eating this vegetable, you need to learn how to cook it properly. First of all, you need to remember that a decoction of cabbage should not be eaten. It contains a large amount of harmful purine bases. Also, do not fry broccoli in a large amount of oil and over high heat. This method of processing leads to the release of a large amount of carcinogens. Baking a vegetable is optimal, as well as eating it raw. Consider some of the most he althy and delicious dishes of their asparagus.

Broccoli baked with cheese and egg

Such a dish is just perfect for adherents of a he althy lifestyle. To prepare it you will need:

• asparagus cabbage - 0.5 kg;
• hard low fat cheese - 100g;
• milk - 0.2 l;
• chicken eggs - 3 pcs.;
• lean oil - 2 tbsp. l.;
• s alt, pepper - to taste.

Cooking the dish is incredibly easy:

1. Rinse the cabbage and sort into inflorescences.
2. Pour water into a pot and put on fire.
3. Dip broccoli in boiling water and blanch for 2-3 minutes. Drain in a colander and douse with ice water to preserve the color.
4. Heat the oil in a frying pan and quickly (5-7 minutes) fry the inflorescences. Those who want to reduce the calorie content of the dish as much as possible can skip this step.
5. In a baking dish with thick walls put the fried inflorescences. Turn on the oven.
6. In a separate bowl, beat the eggs with pepper and s alt, pour in the milk and beat again.
7. Pour grated cheese into the resulting mixture, mix well.
8. Pour broccoli with cheese-egg mixture and bake for 15 minutes at 200°C.

Add chicken

If you're looking for a more hearty meal that the whole family can enjoy, bake broccoli with chicken.

To do this, prepare the following ingredients:

• chicken fillet - 0.5 kg;
• broccoli - 0.5 kg;
• grated cheese - 150 g;
• rice - 2/3 cup;
• cream 15% fat – 200 ml;
• pepper, s alt, other spices - 1 pinch each.

Technology: step by step

To cook broccoli baked in the oven with cheese, you need to proceed as follows:

1. Boil the rice until tender in 2 cups of water, rinse.
2. Boil chicken fillet in s alted water, cool and cut into large cubes.
3. Rinse the broccoli thoroughly and cut into small florets. Boil asparagus for 3 minutes in plenty of water. Drain the vegetable broth and plunge the broccoli into ice water.
4. In a deep bowl, mix the meat, rice, broccoli, cream and half of the grated cheese. Pepper and s alt the mass.
5. Grease a thick-walled refractory mold with oil, put the resulting mixture and level it.
6. Bake for 20 minutes at 180°C.
7. Remove the form from the oven, sprinkle the contents with the remaining grated cheese and send to bake for another 5-7 minutes.

Vegetable pizza

Broccoli baked with cheese and cauliflower will be a very original and he althy pizza topping. This hearty, but not too high-calorie dish is sure to please your household. The peculiarity of this dish is that for its preparation you do not need flour at all. In this case, the pizza crust will be chicken chops.

You will need:

• chicken meat (fillet) - 300 g;
• broccoli, cauliflower - 100 g each;
• canned corn - 100 g;
• white salad onion -1/2 pc.;
• soy sauce - 40 ml;
• low-fat, hard cheese - 100 g;
• spices, s alt - 1 pinch each.

How to cook

The cooking process will not take long:

1. Cut the chilled fillet into thin slices, lightly beat off with the blunt side of the knife.
2. Put meat in a deep bowl, add spices and pour over soy sauce. Marinate 30 minutes.
3. Meanwhile, blanch the broccoli in boiling water andcauliflower, divided into small inflorescences. Drain the broth, pour cabbage over with ice water.
4. Put the meat slices in the shape of a circle on a baking sheet covered with parchment and oiled.
5. Put filling on top: broccoli, cauliflower, thin onion half rings, corn.
6. Sprinkle with grated cheese, if desired, you can first make a thin mesh of low-calorie mayonnaise.
7. Bake in the oven at 180°C for about half an hour.
8. Cool, slice and serve.

Green casserole

Broccoli baked with cheese can be much tastier and more aromatic if you diversify it with fresh herbs. You need to prepare the following ingredients:

• asparagus cabbage - 300 g;
• mascarpone cheese - 180g;
• egg - 1 pc.;
• greens (dill, parsley) - 1/2 bunch;
• green onion - 100 g;
• cheese low-fat, hard - 50 g;
• s alt - 1 pinch;
• spices - optional.

Further everything is very simple:

1. Disassemble the cabbage into separate inflorescences and blanch in s alted boiling water for 5–7 minutes.
2. Beat mascarpone and egg until smooth.
3. Chop green onions and herbs (optional) finely and mix with egg and cheese mixture.
4. Grease a thick-walled form with butter or vegetable oil. Spread broccoli.
5. Spread the mixture of mascarpone, eggs and herbs evenly on top.
6. Grate hard cheese and sprinkle the dish on top.
7. Bake 25-30minutes until golden brown.

Night Watcher

Cabbage broccoli baked in the oven with cheese will be a real salvation for those who cannot resist the temptation to eat tightly at night looking. An appetizer with such a fun name will help you do this without harming your figure. In addition, this tasty and he althy dish is very convenient to take with you on the road or use as a snack.

To prepare the "Night Watcher" you will need:

• fresh broccoli - 300g;
• garlic - 2 small cloves;
• carrot - 1 pc. (medium);
• chicken eggs - 2 pcs.;
• hard low fat cheese - 200g;
• flour (can be replaced with bran) - 3 tbsp. l.;
• ground paprika - 1 tsp;
• s alt, spices - to taste.

Cooking process

In order for broccoli baked with cheese to bring maximum benefit, it must be cooked correctly. You need to act like this:

1. Peel the garlic and carrots and rub very finely.
2. Disassemble the broccoli into florets, boil for 5-7 minutes, cool and chop finely.
3. Coarsely grate the cheese.
4. Beat the eggs well with a whisk, combine with carrots, broccoli and cheese. Add paprika, s alt, spices.
5. Pour flour (bran) gradually, literally one spoon at a time. Stir constantly. It is necessary to ensure that the resulting mass keeps its shape and does not spread.
6. Take 1-2 tablespoons of the mass, form small balls and put them on a baking sheet,lined with parchment and oiled.
7. Bake in the oven for 15–20 minutes at 200°C. Cool, serve with any sauce.

Asparagus dishes can be not only he althy, but also incredibly tasty. Using any of the recipes above, you can see for yourself. Bon appetit!