Lunch: Healthy Broccoli Cheese Bake

Recipe by RuthE A more nutritious version of the classic casserole, made with mushrooms, peppers, and whole-wheat bread crumbs.

This recipe includes fertility superfoods such as:

Broccoli

Health and fertility benefits of Healthy Broccoli Cheese Bake

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system.

Ingredients

2 tablespoons olive oil
1 medium onion, sliced
1 medium red bell pepper, sliced
8 ounces sliced fresh mushrooms
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
6 tablespoons all-purpose flour
3 cups low-fat (1%) milk, heated
1/2 cup shredded Cheddar cheese
1/4 cup shredded Romano cheese
7 cups frozen broccoli florets, thawed, well drained on paper towel
1 cup fresh whole-grain bread crumbs
1 tablespoon butter, cut into bits

Instructions

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 2-quart baking dish.
Heat oil in a large skillet over medium-high heat. Cook onion, bell pepper, mushrooms, 1/4 teaspoon salt, and black pepper, stirring frequently, until mixture begins to brown, 12 to 15 minutes.
Sprinkle flour over mushroom mixture and cook, stirring, 1 minute. Add remaining 1/4 teaspoon salt and milk and bring to a boil, stirring until smooth. Boil, stirring frequently, until slightly thickened, about 3 minutes. Stir in cheddar and 2 tablespoons romano. Stir in broccoli and pour mixture into prepared baking dish.
Toss bread crumbs with remaining 2 tablespoons romano and sprinkle over top. Dot with butter.
Bake, uncovered, until crumbs are golden and casserole is bubbling, about 40 minutes. Cool 5 minutes before serving.

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