Dinner: Jeanette's Famous Broccoli and Crouton Casserole, Rachaelmagized

This recipe includes superfoods such as:

Broccoli

Health benefits of Jeanette's Famous Broccoli and Crouton Casserole, Rachaelmagized

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Ingredients

4 tablespoons EVOO
4 tablespoons butter
6 cloves garlic, finely chopped
2 tablespoons fresh thyme, finely chopped
3 to 4 tablespoons finely chopped parsley
Black pepper
About 6 cups cubed stale white bread, such as Amy's, enough to fill a large casserole dish
1 1/2 cups grated Parmigiano-Reggiano
Salt
1 large or 2 medium heads broccoli, cut into thin florets
5 to 6 cups poached chicken (4 poached breasts, reserved from making Poached Chicken for Celery Soup earlier in the week, recipe follows), pulled apart or chopped
3 to 4 cups Cream of Celery soup (reserved from earlier in the week, recipe follows)
Cream of Celery Soup

Instructions

Preheat oven to 350 degrees F.
Heat EVOO over medium heat in saute pan. Add the butter to the oil and when it foams, add the garlic, thyme, parsley and pepper and swirl for 1 to 2 minutes. Place the bread in a large bowl and toss with the butter sauce and half the cheese. Arrange on a baking sheet and bake until deeply golden and crispy, 20 minutes. The croutons can be stored wrapped in foil at room temp or in an airtight container for several days.
Bring a couple of inches of water to boil in a deep skillet. Salt the water and add the broccoli. Cook to tender-crisp, 5 minutes; drain. The broccoli can be stored in the fridge in a plastic bag for several days.
To assemble and bake the casserole, preheat the oven to 400 degrees F and arrange the croutons in a dish. Top with the broccoli, chicken, soup and remaining 3/4 to 1 cup Parm. Bake until hot throughout and golden on top, 35 to 40 minutes.
For the poached chicken stock: Place the chicken, carrots, celery, onion, garlic, lemon, herb bundle, peppercorns and salt in a pot, cover with water and bring to a low boil. Reduce heat to simmer and simmer for 1 hour minimum. Cool the chicken in the broth. Remove the chicken and cool. Separate the meat and pull or chop into bite-size pieces. Reserve for the Broccoli Casserole preparation. The chicken can be stored in a plastic bag in the fridge for 4 days. Strain the stock and reserve for soup.
For the soup: Heat a soup pot over medium heat. Melt the butter and when it begins to foam, add the celery, onions and garlic; season with celery salt and pepper. Add the fresh bay leaf to pot, partially cover, and cook until very tender and soft, about 20 minutes, stirring occasionally.
Add the potatoes, celeriac and stock and bring to a boil. Reduce heat to a low rolling boil and simmer, partially covered, for another 20 minutes, then puree with an immersion blender. Cool the soup and store for a make-ahead meal.
Place the soup in a stockpot and stir in the cream. Bring to simmer and taste to adjust seasoning.
Yield: 4 to 6 servings (plus 3 to 4 cups to reserve for Broccoli Casserole)