Broccoli or Cauliflower Cheddar and Cottage Cheese Casserole

A vegetable and cheese casserole has everything that a perfect casserole should have. Creamy, mildly seasoned cheese sauce contrasts with vibrant broccoli or cauliflower and a crunchy topping to make an oven-baked, family-friendly meal. High in protein and fiber, and low in fat, you can feel good about eating this comforting casserole. 

Variations and Serving Suggestions

• You can swap green beans, eggplant, or other vegetables for the broccoli or cauliflower. 
• Frozen vegetables are okay for a shortcut; thaw before using them, and only cook for 1-2 minutes with the onion, or until hot.
• This makes a great dinner with whole-grain pasta, or try it for breakfast on its own or with fruit.
• Swap cheddar for low-fat shredded mozzarella or swiss cheese for a different taste. 
• Stir in 2 cups of chopped fresh spinach leaves for added flavor, texture, and nutrients. If using frozen spinach, try ½-1 cup of chopped spinach, thawed.
• For a simpler preparation, omit the onions. If desired, add an additional teaspoon of onion powder to the casserole.
• For  added flavor, mix 2 tablespoons of grated parmesan cheese into the breadcrumbs before topping the casserole. 
• For a lower-carb version, use almond meal or chopped walnuts instead of breadcrumbs for the topping.
• For a low-cholesterol version, use 4 egg whites instead of 2 eggs.

Recipe for Broccoli Cheddar and Cottage Cheese Casserole

Makes 4 servings

Ingredients: 

• 1 large onion, chopped
• 1 tablespoon of olive oil
• 1 lb of broccoli or cauliflower florets (about 4 cups)
• 1 cup of low-fat shredded cheddar cheese
• 1 cup of low-fat cottage cheese
• 2 large eggs
• (Optional) ½ teaspoon of garlic powder
• (Optional) ½ teaspoon of onion powder
• Dash of paprika
• Salt and pepper to taste
• ¼ cup of whole-grain bread crumbs or oats

Instructions: 

1. Preheat the oven to 375°F. Spray a 9x9-inch baking dish with cooking spray.
2. Heat the olive oil in a large frying pan or skillet. Add the onion and cook, stirring occasionally, for 4-5 minutes or until softened. Add the broccoli cauliflower florets and continue to  cook for 5-6 minutes, or until the broccoli or cauliflower is tender crisp. Remove from heat.
3. Add the broccoli or cauliflower and onion to a large bowl. Add the cheddar cheese, cottage cheese, eggs, and seasonings as desired. Mix well.
4. Pour into the prepared baking dish and bake for 20-25 minutes, or until the eggs are set and the crumbs are golden brown. Serve warm or at room temperature.

Nutrition information per serving: 260 calories; 11 grams of fat; 3.5 grams of saturated fat; 90 mg of cholesterol; 500 mg of sodium; 19 grams of carbohydrates; 4 grams of sugar; 3 grams of fiber; 21 grams of protein

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