Dinner: Cheesy Broccoli-and-Rice Casserole Recipe | MyRecipes

"The old-school version of this recipe uses canned soup and often calls for frozen broccoli. My new twist is made with fresh, wholesome ingredients. It takes just a smidgen of more time, but the results are absolutely extraordinary." --Contributing editor

This recipe includes superfoods such as:

Broccoli

Health benefits of Cheesy Broccoli-and-Rice Casserole Recipe | MyRecipes

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

6 tablespoons unsalted butter, divided
1 cup panko (Japanese breadcrumbs)
2 cups (8 oz.) shredded extra-sharp Cheddar cheese, divided
3 cups reduced-sodium, fat-free chicken broth
2 cups milk
1 bay leaf
1 fresh thyme sprig
2 cups chopped onion
1/2 cup diced celery
1 (8-oz.) package sliced cremini mushrooms
1 teaspoon kosher salt, divided
Pinch of freshly ground black pepper
Pinch of ground red pepper
2 garlic cloves, minced
1/4 cup all-purpose flour
1 1/2 cups uncooked long-grain rice
1/2 cup sour cream
1/2 cup mayonnaise
1/8 teaspoon freshly grated nutmeg
3 cups fresh broccoli florets (about 2 heads)

Instructions

Preheat oven to 350 °. Melt 2 Tbsp. butter. Combine melted butter with panko and 1 cup shredded Cheddar cheese; toss to coat.
Bring broth and next 3 ingredients to a simmer in a medium saucepan over medium-low heat. Reduce heat to low; cover and keep mixture warm until ready to use.
Melt remaining 4 Tbsp. butter in a large shallow Dutch oven or ovenproof skillet over medium heat. Add onion and celery to Dutch oven, and cook, stirring occasionally, 3 to 5 minutes or until onion is lightly browned. Add mushrooms to Dutch oven, and stir in 1/2 tsp. kosher salt and a pinch each of black pepper and ground red pepper. Cook, stirring occasionally, 3 to 5 minutes or until mushrooms are tender. Add garlic, and cook, stirring constantly, 45 seconds. Stir in flour until combined. (Mixture will be dry.)
Remove and discard bay leaf and thyme from broth mixture. Gradually stir warm broth mixture into mushroom mixture. Add remaining 1 cup cheese, and stir until well blended and smooth. Stir in rice and next 3 ingredients. Cover Dutch oven with a tight-fitting lid.
Bake at 350 ° for 25 to 30 minutes or until rice is tender and liquid is absorbed. Remove Dutch oven from oven; increase oven temperature to broil.
Microwave broccoli, 1/4 cup water, and remaining 1/2 tsp. kosher salt in a covered microwave-safe bowl at HIGH about 2 minutes or just until broccoli is tender and bright green. Drain and pat broccoli dry. Stir broccoli into rice mixture in Dutch oven. If desired, transfer mixture to a broiler-safe serving dish coated lightly with cooking spray.
Sprinkle breadcrumb mixture over broccoli mixture. Place on middle oven rack, and broil 2 to 3 minutes or until topping is golden brown. Let casserole stand 5 minutes before serving.

Share Cheesy Broccoli-and-Rice Casserole Recipe | MyRecipes