Healthy Cauliflower Rice Broccoli Casserole Recipes

HEALTHY CAULIFLOWER RICE BROCCOLI CASSEROLE

Healthy Cauliflower Rice Broccoli Casserole image

Healthy Cauliflower Rice Broccoli Casserole is a baked casserole dish that is gluten free, keto friendly and has loads of flavor. It's super cheesy and perfect when you want a complete meal for dinner. This can double up as a side dish or a main dish.

Provided by Richa

Time 1h5m

Number Of Ingredients 13

Ingredients

5 cups Cauliflower Florets
1 tablespoon Oil
1 tablespoon Garlic (chopped )
1 Jalapeno (finely chopped)
1/2 cup Carrots (chopped )
1 tablespoon Dried Oregano
1 tablespoon Paprika (adjust the amount to your spice preference)
Salt to taste
3/4 cup Half and Half (1/2 Milk:1/2 Cream)
1 cup Cheddar (grated )
1/2 cup Mozzarella (grated )
2 cups Broccoli Florets
Jalapeno Slices for topping (optional)

Steps:

Add all the cauliflower florets to a and pulse a few times till the cauliflower resembles small bits like rice. Don't go all the way or it can turn mushy.
Heat oil in a large pan and add garlic, jalapenos and carrots. Saute for a minute or two on high heat and add the riced cauliflower, oregano, paprika and salt. Stir fry the cauliflower for 3-4 minutes till the cauliflower becomes soft, but not mushy. Take a cup of this cauliflower mixture (reserve the rest) and blend with half and half (its okay if the sauce isn't completely smooth). Add a splash of water or stock if you need to loosen things up in the blender, but don't add more than a couple of teaspoons.
the oven to 200 C/400 F
Mix together the reserved cauliflower, cauliflower puree, broccoli and cheddar, and transfer to a baking pan or casserole dish. You can also use a if you like. Top with grated mozzarella and jalapeno slices, if using and bake for 45 minutes. Serve this healthy cauliflower broccoli rice immediately.

Nutrition Facts : Calories 249 kcal, Sugar 4 g, Sodium 278 mg, Fat 18 g, SaturatedFat 9 g, Carbohydrate 13 g, Fiber 4 g, Protein 13 g, Cholesterol 46 mg, ServingSize 1 serving

BROCCOLI AND CAULIFLOWER CASSEROLE

Broccoli and Cauliflower Casserole image

This is a favorite family recipe that I ate quite a bit of when I was pregnant. It's just one of those things that you can't get enough of!

Provided by BRIDG

Categories Side Dish Casseroles Cauliflower

Time 1h10m

Yield 7

Number Of Ingredients 9

Ingredients

½ cup uncooked white rice
10 ounces broccoli florets
10 ounces cauliflower florets
½ cup butter
1 onion, chopped
1 pound processed cheese food, cubed
1 (10.75 ounce) can condensed cream of chicken soup
5 ⅜ fluid ounces milk
1 ½ cups crushed buttery round crackers

Steps:

In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Drain and set aside.
Simmer broccoli and cauliflower florets in water for 10 minutes, or until crunchy. Meanwhile, preheat oven to 350 degrees F (175 degrees C).
In a large saucepan, melt butter and saute onion. Stir cauliflower, broccoli and rice into the saucepan. Once the vegetables and rice are coated, stir in the cheese, chicken soup and milk. Transfer the entire mixture to a 9x13 inch baking dish and sprinkle the crackers on top.
Bake in a preheated 350 degrees F (175 degrees C) oven for 30 minutes.

Nutrition Facts : Calories 544.9 calories, Carbohydrate 30 g, Cholesterol 100.7 mg, Fat 38.8 g, Fiber 3 g, Protein 20.5 g, SaturatedFat 22.5 g, Sodium 1544.1 mg, Sugar 5.2 g

RICE, BROCCOLI AND CAULIFLOWER CASSEROLE

Rice, Broccoli and Cauliflower Casserole image

I like this excellent casserole with the combination of good vegetables to make it as a side dish with meat, chicken, turkey or fish. (Updated: I have made some corrections to this recipe)

Provided by pink cook

Categories < 60 Mins

Time 1h

Yield 6 serving(s)

Number Of Ingredients 11

Ingredients

1 1/4 cups water
1/2 cup rice, uncooked
1 cup broccoli, cut off and discard thick stems
1 cup cauliflower, broken into small florets
1 cup cheddar cheese, shredded
1 cup light sour cream
1 (4 ounce) can green chilies, chopped and drained
4 tablespoons butter, melted and divided
1 teaspoon salt
1/4 teaspoon pepper
3/4 cup seasoned stuffing mix, crumbled or 3/4 cup seasoned bread crumbs, for topping

Steps:

In a large saucepan, bring water to a boil. Add rice to pan, cover, and simmer over medium-low heat for 5 minutes.
Add broccoli and cauliflower to pan, cover, and simmer for an additional 10 minutes or until vegetables are tender but crisy, and strain any remaining water out of pan.
Place rice and vegetables in a greased 13x 9x 2", or a greased 2 -1/2 quart baking dish and set aside.
Meanwhile in a bowl, combine cheese, sour cream, green chiles, 2 tablespoons butter, salt and pepper. Pour cheese mixture over the rice and vegetables and stir to coat.
Sprinkle stuffing or bread crumbs evenly over dish and add the other 2 tablespoons butter on top. Bake, uncovered, at 350ºF. until heated through and serve warm.
NOTE: It may be served immediately, but for a thicker sauce, allow to cool for 5-10 minutes before serving.

Nutrition Facts : Calories 272.6, Fat 18.2, SaturatedFat 11.4, Cholesterol 53.5, Sodium 612.7, Carbohydrate 19.6, Fiber 1.3, Sugar 1.8, Protein 8.3

BROCCOLI , CAULIFLOWER AND RICE CASSEROLE

Broccoli , Cauliflower and Rice Casserole image

Easy and quick to prepare. Grandmother's recipe she made for us, it's how she got us to eat our vegetables.

Provided by Gretchen Lauro

Categories Cauliflower

Time 1h25m

Yield 4-6 serving(s)

Number Of Ingredients 5

Ingredients

1 box Uncle Bens wild rice
2 (10 1/2 ounce) cans cream of mushroom soup
3/4 cup shredded cheddar cheese
1 1/2 cups broccoli florets
1 1/2 cups cauliflower florets

Steps:

Cook rice according to instructions.
Layer all ingredients ending with cheese.
Cover and bake at 350F for 1 hour.

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