Dinner: Betty's Simple and Tasty Broccoli and Cheese Casserole

Betty demonstrates how to make a quick and easy Broccoli and Cheese Casserole. With only a handful of ingredients, you can have an tasty and elegant oven-baked casserole--just right for rounding out a meal! Please subscribe: http://www.youtube.com/bettyskitchen Simple and Tasty Broccoli and Cheese Casserole 10 oz. frozen broccoli florets (You may use chopped broccoli.) 8 oz. Cheez Whiz (You may substitute 8 oz. Velveeta cheese.) 1/2 stick butter or margarine, melted 1 inner packet of Ritz crackers, coarsely crushed cooking oil spray Place 10 oz. frozen broccoli florets in a medium pot that contains 1 inch of rapidly boiling water. Bring back to a boil, and cook for about 5 minutes, or until tender-crisp. When the broccoli is ready, drain off the water through a colander into the sink. Return the broccoli to its original pot. Now, add 8 oz. Cheez Whiz to the cooked broccoli, and stir gently until blended, without disturbing the broccoli florets too much. Next, make a topping: Melt 1/2 stick butter or margarine in a saucepan. Add 1 inner packet of Ritz crackers that have been coarsely crushed. Mix with melted butter or margarine. Now, spray a small casserole dish with oil spray, pour in the broccoli-Cheese Whiz mix, and smooth it out at bit. Top with the buttered crushed Ritz cracker crumbs. Bake in a 350 degree oven for 15 minutes. The Cheese Whiz will be bubbly around the edges, and the cracker crumbs will be light brown and crispy. Remove from oven and serve while hot. Great! And easy, too! Note: This makes a very small casserole. You may want to double the recipe. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NEW Cookbook:  "Betty's Kitchen Cookbook:  2013 Recipes" (c) 2014 Also available:  "The Betty's Kitchen Collection:  Second Edition" (c) 2013 *Both can be ordered from http://www.amazon.com or http://www.createspace.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Betty's Website:  http://www.bettyskitchen.us ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Other places to watch Betty's Kitchen: Facebook:  https://www.facebook.com/pages/bettyskitchen/166973502092 Pinterest:  http://www.pinterest.com/bettyskitchen/bettyskitchen/ Twitter:  https://twitter.com/Myshine Google :  https://plus.google.com/108882445101872897307/posts ifood.tv:  http://www.ifood.tv/bettyskitchen Roku:  http://www.rokuguide.com/channels/betty's-kitchen​

This recipe includes superfoods such as:

Broccoli

Health benefits of Betty's Simple and Tasty Broccoli and Cheese Casserole

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

See video for ingredients

Instructions

See video for instructions

Share Betty's Simple and Tasty Broccoli and Cheese Casserole