Savory Broccoli Casserole – PKU-style!

PKU-Friendly Broccoli Casserole

First stuffing and now casserole? I must be on a comfort-foods kick! At any rate, here is an easy recipe for low-protein broccoli casserole. I estimate only 20 minutes of prep-time followed by 45 minutes of baking.

Ingredients

  • 3 tbs. butter, 1 tbs. melted and set aside
  • 60 gm. chopped onion
  • 10 oz. package chopped frozen broccoli
  • 1/2 of 10.75 oz. can (152 gm.) condensed cream of mushroom soup
  • 1/2 c Daiya Cheddar Shreds
  • 1/2 c (120 gm.) light mayonnaise
  • 1/4 teaspoon garlic salt
  • 1 teaspoon lemon juice
  • black pepper to taste
  • ½ c (40 gm.) low-protein garlic bread crumbs
  • 1/4 teaspoon seasoned salt

Directions

Preheat oven to 350 degrees. Melt 2 tablespoons butter in a medium skillet over medium-high heat. Sauté onion until golden. In a mixing bowl, stir together onion, broccoli (no need to thaw), soup, cheese, mayonnaise, garlic salt, pepper, seasoned salt, and lemon juice. Once thoroughly blended, transfer mixture to 2-quart casserole dish. Evenly spread low-protein garlic crumbs over top and drizzle with remaining tablespoon of melted butter. Bake uncovered in preheated oven for 45 minutes, until heated through and browned on top.

Yield: 4 servings at 175 gm each
Phe: 185 mg per serving; 739 mg entire recipe
Exchanges: 12.3 per serving
Protein: 6 gm per serving
Calories: 327 per serving; 1,308 entire recipe
Fat: 30 gm per serving

On the surface, the four servings may not look like there is enough to satisfy. If that’s the case, add more volume by mixing one serving with 1/3 cup of Cambrooke Foods’ Short Grain Rice. Cook the imitation rice according to the package instructions before mixing.

Enjoy!

–NM

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8 Comments

Filed under Recipes

8 responses to “Savory Broccoli Casserole – PKU-style!

  1. Anna B.

    I love your posts!!! Thank you.

  2. Mandy

    Pump it up with lo pro rice! Soooooo smart!

  3. M3L

    Reblogged this on PKU Awareness Project and commented:
    Savory Broccoli Casserole – PKU-style! I cant wait to make this, Thanks Nicole for posting!

  4. Madeline R.

    Thank you so much for this recipe! It was amazing! I was out of broccoli so I substituted it for cauliflower, and it was still awesome! Thank you!

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