Cheesy Broccoli Cauliflower Casserole

Fat 65%Carbs 20%Protein 14%
Percent Calories

1 servings of cheesy broccoli cauliflower casserole contains 208 Calories. The macronutrient breakdown is 20% carbs, 65% fat, and 14% protein. This is a good source of calcium (18% of your Daily Value) and vitamin a (16% of your Daily Value).

Makes
8 servings
Prep Time
15 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Preheat oven to 375F.
  2. Combine 2 tablespoons butter with bread crumbs and set aside.
  3. Boil cauliflower in a large pot for 2 minutes. Add in broccoli and cook for an additional 2 minutes or until tender-crisp. Drain well.
  4. In a saucepan, melt 2 tablespoons butter. Add in flour, stirring until smooth. Add milk whisking constantly over medium heat until thick and bubbly. Stir in cream cheese, mustard powder, salt, pepper, & garlic powder until smooth. Add in cheddar cheese. Toss with broccoli and cauliflower.
  5. Place in a 2qt (or 9x9) baking dish. Top with breadcrumb mixture and bake at 375F for 20-25 minutes or until heated through.
  6. Recipe by: Holly Nilsson (source: https://www.spendwithpennies.com/cheesy-broccoli-cauliflower-bake-no-condensed-soup-required/#wprm-recipe-container-136303)

Nutrition Facts

For 1 servings of cheesy broccoli cauliflower casserole (115g)

NutrientValue%DV
Calories208
Fats15g 20%
Saturated fats9g 45%
Trans fats0.4g
Cholesterol44mg 15%
Sodium334mg 15%
Carbs11g 4%
Net carbs9g
Fiber2g 6%
Sugar3g
Protein7g
Calcium179mg 18%
Iron1mg 7%
Potassium96mg 2%
Vitamin D1μg 4%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene43μg
Caffeine0mg
Choline13mg 2%
Copper0mg 5%
Fluoride6μg
Folate (B9)16μg 4%
Lycopene0μg
Magnesium15mg 3%
Manganese0.2mg 7%
Niacin1mg 4%
Pantothenic acid0.3mg 6%
Phosphorus129mg 18%
Retinol139μg
Riboflavin (B2)0.2mg 12%
Selenium8μg 15%
Theobromine0mg
Thiamine0.1mg 8%
Vitamin A IU534IU
Vitamin A142μg 16%
Vitamin B120.3μg 14%
Vitamin B60mg 4%
Vitamin C0.3mg 0.3%
Vitamin D IU25IU
Vitamin D20μg
Vitamin D31μg
Vitamin E0.4mg 2%
Vitamin K5μg 4%
Zinc1mg 8%
Sugars
Sugar3g
Sucrose0g
Glucose0.1g
Fructose0.1g
Lactose2g
Maltose0.1g
Galactose0g
Starch5g
Fats
Saturated fats9g 45%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0.4g
Fatty Acids
Total omega 30.1g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.2g
Arginine0.2g
Aspartic acid0.5g
Cystine0.1g
Glutamic acid1g
Glycine0.2g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.3g
Methionine0.1g
Phenylalanine0.3g
Proline1g
Serine0.3g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.3g
Valine0.4g

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