Further Food Nutritionist Commentary:

This dish is loaded with veggies! Broccoli is high in vitamin K, vitamin C, fiber and folate. Vitamin K aids in blood health, while vitamin C helps protect the body from damage caused by free radicals, fiber aids in digestion and gut health and folate aids in the production of new cells. Mushrooms are one of the healthiest veggies around; they are high in antioxidants and rich in B Vitamins, all of which can help promote longevity and protect against disease, including cancer. When your parents used to say eat your veggies, they knew what they were talking about!

By Camryn Goldstein
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Cheesy Wild Rice Broccoli Mushroom Casserole

  • Prep Time: 5-10 minutes
  • Cook Time: 20 minutes
  • Servings: 4

Ingredients

3/4 cup cooked wild rice (mixture of black, red, brown rice)

Vegetable Mixture
1/2 red onion, diced
2-3 cloves of garlic, minced
1 1/2 cups of broccoli or broccolini, chopped
2/3 cup of mushroom (choose between or use mixture of crimini, shiitake, oyster, maitake), chopped
1/2 red pepper, chopped (optional)
2 tablespoons butter and avocado oil

Cheese Sauce
2 tablespoons butter
1cup whole milk
2 tablespoons flour
1 teaspoon dijon mustard
Pinch of cayenne pepper
8 ounces grated Parmesan Reggiano cheese or cheddar cheese

Instructions

1. Heat oven to 400 degrees

2. Heat 1 tbsp butter and 1 tbsp avocado oil in a cast iron over medium heat. Once melted, add onion and saute until translucent, about 5 minutes.

3. Then slowly add in your chopped broccoli, mushrooms, garlic, and red pepper if using. Sprinkle in salt and pepper and saute until cooked through and then remove from heat.

4. To make the cheese sauce, in a small pan melt 2 tbsp butter over low heat. Once melted, add flour and whisk until combined. Slowly drizzle in milk, whisking constantly, until sauce is slightly thickened, about 2 minutes.

 

Remove pan from heat and stir in Dijon mustard and 1/3 of grated cheese. Season generously with salt and pepper.

 

5. Add cooked rice to your vegetable mixture and mix well. Then pour cheese sauce over and gently mix to ensure all pieces get some sauce. Sprinkle remaining cheese over top. Bake casserole for 10 to 15 minutes, until the cheese has mostly melted, then run under the broiler until cheese is toasty on top.

1. Heat oven to 400 degrees 2. Heat 1 tbsp butter and 1 tbsp avocado oil in a cast iron over medium heat. Once melted, add onion and saute until translucent, about 5 minutes. 3. Then slowly add in your chopped broccoli, mushrooms, garlic, and red pepper if using. Sprinkle in salt and pepper and saute until cooked through and then remove from heat. 4. To make the cheese sauce, in a small pan melt 2 tbsp butter over low heat. Once melted, add flour and whisk until combined. Slowly drizzle in milk, whisking constantly, until sauce is slightly thickened, about 2 minutes.   Remove pan from heat and stir in Dijon mustard and 1/3 of grated cheese. Season generously with salt and pepper.   5. Add cooked rice to your vegetable mixture and mix well. Then pour cheese sauce over and gently mix to ensure all pieces get some sauce. Sprinkle remaining cheese over top. Bake casserole for 10 to 15 minutes, until the cheese has mostly melted, then run under the broiler until cheese is toasty on top.

Nutrition Information

Per Serving: Calories: 442; Total Fat: 31 g; Saturated Fat: 18 g; Monounsaturated Fat: 7 g; Polyunsaturated Fat: 1 g; Cholesterol: 71 mg; Sodium: 460 mg; Potassium: 445 mg; Carbohydrate: 18 g; Fiber: 3 g; Sugar: 5 g; Protein: 24 g

Nutrition Bonus:

Vitamin C: 130%; Vitamin A: 66%; Iron: 2%; Calcium: 134%

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