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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 68.9
  • Total Fat: 1.6 g
  • Cholesterol: 0.9 mg
  • Sodium: 218.7 mg
  • Total Carbs: 11.3 g
  • Dietary Fiber: 2.8 g
  • Protein: 3.9 g

View full nutritional breakdown of Broccoli/Cauliflower Skillet Casserole calories by ingredient
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Broccoli/Cauliflower Skillet Casserole

Submitted by: EILEENOH

Introduction

In the winter I bake this--it's one way I can get my daughter to eat veggies she otherwise wouldn't--but she loves the "cheesy breadcrumbs." In the winter I bake this--it's one way I can get my daughter to eat veggies she otherwise wouldn't--but she loves the "cheesy breadcrumbs."
Number of Servings: 3

Ingredients

    1 1/2 c. small broccoli flowerets
    1 c. cauliflower flowerets
    1/4 c. panko breadcrumbs
    2 t. grated parmasan, romano or asiago cheese
    1/2 t. Mrs. Dash Garlic and Herb blend (or italian seasoning)
    dash of salt
    1 t. Smart Balance Buttery Spread
    1/2 c. Swanson 100% Fat Free reduced sodium Chicken Broth
    Non-stick Cooking Spray (like Pam)

Tips

I sometimes add more cheese, but I was low on it today and that was all I had. Increase the cheese, but don't forget to account for the increase in the calorie count.


Directions

Put broth and cauliflower in 10 in. skillet and heat on medium until broth starts to bubble. Cover and cook for two minutes then add broccoli. Cover and cook for two more minutes. While veggies are cooking, combine panko, cheese, seasonings and Smart Balance and use fork to combine, breaking up clumps of the butter and distributing as evenly as you can. Remove cover from pan and allow broth to evaporate. Move the veggies to one side and spritz pan with a couple of shots of non-stick cooking spray. Stir vegetables around and then sprinkle breadcrumbs over the top. Turn heat to low and allow to cook, uncovered, for 3-5 minutes. Do not stir. Use a spatula to serve so as not to disturb the breadcrumbs.

Serving Size: Makes 3 servings

Number of Servings: 3

Recipe submitted by SparkPeople user EILEENOH.






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