Friday, January 31, 2014

Broccoli White Cheddar Pie- Healthy Recipes


Broccoli is high in vitamin C and dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin C. The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the anti-cancer benefits of broccoli are greatly reduced if the vegetable is boiled. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, such as sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds. Use 2-Tiered 6-quart capacity steamer that creates instant steam for preparing all kinds of food like Oster Food Steamer. 


Serves 8


2 tablespoons butter
1 cup chopped onion
4 cups broccoli florets
½ cup mayonnaise
1 can Campbell's Condensed Cream of Celery Soup
2 cups grated sharp white cheddar cheese
½ cup dry breadcrumbs
2 tablespoons butter, melted


1) Preheat the oven to 350 degrees.

2) Coat a 1½-quart casserole dish with nonstick cooking spray.

3) Melt the butter in a 10-inch sauté pan over medium heat and cook the onion, stirring, until softened, 3 to 4 minutes.

4) Add the broccoli, cover the sauté pan, and cook the broccoli until it is crisp-tender, about 4 minutes. Let cool.

5) In a large mixing bowl, combine the mayonnaise, soup, and cheese. Stir in the broccoli mixture. Pour the contents of the bowl into the prepared casserole dish.

6) In a small mixing bowl, combine the breadcrumbs and melted butter and sprinkle the breadcrumbs on top of the casserole.

7) Bake the casserole until it is bubbling and the breadcrumbs are golden brown, about 35 minutes.

Broccoli Calorie Counter

Broccoli, Cooked
Cooked, Boiled, Steamed, Without Salt

A Grade
30 Calories

Nutrition Facts
Serving Size 1 cup (87 g)

Per Serving
% Daily Value*

Calories 30

Calories from Fat 3

Total Fat 0.3g
Saturated Fat 0.1g
Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.0g

Cholesterol 0mg
Sodium 36mg
Carbohydrates 6.2g
Dietary Fiber 2.9g
Sugars 1.2g

Protein 2.1g

Vitamin A
Vitamin C

Try other healthy recipes:

Vegan Mushroom Stroganoff

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