Broccoli Recipes

Cauliflower and Broccoli Cheese Recipe

Michelle Bridges shares on our favourite comfort food dinner ideas: classic cauliflower cheese with a healthy, low-calorie twist.

Cauliflower and cheese – what a flavourful combination. With the addition of broccoli, you get a double whammy of cruciferous goodness as well. The cheese provides protein and calcium, but use a low-calorie version to avoid too much fat.

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 10 minutes. Cook: 45 minutes. Calories per serve 388

Ingredients
700 g cauliflower, trimmed and broken into large florets
1 large head broccoli (300 g), trimmed and broken into large florets
2 1⁄2 tablespoons cornflour
2 cups (500 ml) low-cal milk
1 cup (120 g) grated low-cal cheddar cheese
freshly ground black pepper
pinch freshly grated nutmeg
pinch cayenne pepper
mixed salad leaves, to serve

Method
1. Preheat the oven to 200°C (180°C fan-forced).

2. Steam the cauliflower over a large saucepan of boiling water for 4 minutes. Add the broccoli and steam for another 4 minutes or until just tender. Place in a 5-cup (1.25 L) capacity ovenproof dish.

3. Meanwhile, combine the cornflour and 1⁄4 cup milk in a jug. Place the remaining milk in a saucepan and bring to the boil over high heat. Whisk in the cornflour mixture and cook, stirring, for 2–3 minutes or until the sauce boils and thickens. Stir in half the cheese until smooth. Season with black pepper and nutmeg. Pour over the cauliflower and broccoli. Sprinkle with the remaining cheese and cayenne. Bake for 30 minutes or until bubbly and golden.

4. Serve with the salad leaves alongside.

What’s your favourite comfort food dish?

superfoods

February 4, 2014

Meat-Free Mondays: No-Cream Creamy Broccoli Pasta

This is one of our all-time favourite recipes when you want an indulgent pasta without the calories. Cooking the pasta with the broccoli saves time and cleaning up – who doesn’t love a dinner that’s on the table in 15 minutes?

Serves 3-4

Ingredients

1 head of broccoli, cut into florets and the stem cut into dice

3 cloves of garlic, crushed

6 tablespoons extra virgin olive oil

2 tablespoons grated Parmesan cheese

500g pasta of your choice (we love orecchiette or any other small pasta shape for this recipe)

Handful pine nuts

Method

1. Cook the pasta and broccoli together in boiling salted water.

2. While the pasta and broccoli is cooking, heat a small pan over low-medium heat and cook the garlic in the olive oil. Make sure it doesn’t burn.

3. When the pasta and broccoli are done, drain them in a colander together, reserving 1/2 cup of the cooking water.

4. Put the pasta and broccoli into the pan with the oil with garlic and crush the broccoli with the back of a fork. It’s fine to leave some florets whole for texture. Add a little of the pasta cooking water if the sauce is too thick. Season with salt and pepper.

5. Take the pan off the heat, add the grated parmesan and sprinkle with the pine nuts. Serve with a salad.

What’s your favourite pasta dish?

May 27, 2013

Crustless Broccoli Quiche

The great thing about this quiche is you can use whatever you have in the fridge (we like broccoli and cheddar), plus a crustless quiche saves on cooking time. Serve with a crisp salad for a delicious midweek dinner.

Serves: 4

Ingredients

Butter, for ramekins

1 small head broccoli, cut into small florets

6 large eggs

1/2 cup milk

1/8 teaspoon ground nutmeg

3/4 cup shredded cheddar cheese

Method

1. Preheat oven to 175C. Butter four 1 cup ramekins (or a 22cm pie dish).

2. Bring a medium pot of salted water to a boil. Add broccoli florets; cook 5 minutes until cooked but still crisp. Drain well.

3. In a large bowl, whisk together eggs, milk, 1/2 teaspoon salt, 1/4 teaspoon pepper, and nutmeg. Stir in broccoli and cheese.

4. Place ramekins on a baking sheet. Ladle broccoli mixture into ramekins or pie dish. Bake until golden brown, 35 to 40 minutes.

5. Serve with a crisp salad.

What’s your favourite quiche?

June 19, 2012

Meat Free Monday: Broccoli Frittata

These gluten-free broccoli frittatas make an ideal meal for one, or simply bake one large frittata for a healthy family dinner. Serve with a fresh tossed salad.

Preparation time: 15 minutes, cooking time: 5 minutes

Serves 4

Ingredients

Olive oil cooking spray

200g broccoli, trimmed and cut into small florets

2 green onions, (shallots) chopped

4 eggs

1/2 tsp chilli flakes

50g grated reduced fat cheddar cheese

Method

1. Preheat oven to 180 °C and grease four muffin tins with cooking spray. Line the bases with some baking paper.

2. Steam, microwave or boil broccoli until tender; drain and cool slightly.

3. Spray a non stick pan with cooking spray and sauté onions over medium heat for two minutes.

4. Mix eggs, chilli flakes and grated cheese together. Stir through onions and cooled broccoli.

5. Spoon frittata mixture evenly between the muffin tins and bake for 30 minutes, or until set and golden on top.

6. Stand in the tin for five minutes before removing. Serve warm with a fresh tossed salad.

Tip: For a tasty twist, try using broccolini instead of broccoli.

What is your favourite meal for one?

February 6, 2012