Broccoli-Corn Bake

Baked Broccoli and Corn Casserole Recipe with Cheddar Cheese

Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 6 |

Vegetarian diet

Introduction

The Broccoli-Corn Bake is a delightful and nutritious dish that combines the goodness of vegetables with the creamy texture of cheese and the crunch of rice krispies. This recipe is perfect for those who are looking for a comforting and wholesome meal that is easy to prepare. Whether you're cooking for a family dinner or preparing a side dish for a gathering, this Broccoli-Corn Bake is sure to impress.

History

The Broccoli-Corn Bake is a modern take on traditional vegetable casseroles. Its origins can be traced back to home cooking where combining vegetables with a creamy sauce and a crunchy topping was a popular method to make the vegetables more appealing, especially to children. Over time, the recipe has evolved, incorporating ingredients like rice krispies for an added crunch and using low-fat options like skim milk and margarine to cater to health-conscious individuals.

Ingredients

3 tbsp of margarine
2 cups of rice crisps (such as rice krispies)
2 tbsp of flour
0.75 cup of skim milk
1 cup of shredded cheddar cheese
1 can of whole kernel corn, drained
1 package (10 oz or 283 g) of frozen broccoli cuts, thawed and drained

How to prepare

In a 2 qt (1.89 liter) saucepan, melt the margarine.
Combine the rice crisps and 1 tbsp of the melted margarine. Set aside for the topping.
To the remaining margarine in the pan, stir in the flour.
Add the milk, stirring until smooth. Cook over medium heat, stirring constantly, until the mixture boils. Continue cooking and stirring for 1 minute longer.
Add the cheese, stirring until melted. Remove from heat.
Stir in the corn.
Place the broccoli in the bottom of a 10” x 6” x 2” (1.5 qt (1.42 liter)) baking dish. Pour the sauce evenly over the broccoli. Sprinkle with the cereal topping.
Bake at 350°F (177°C) for about 25 minutes or until thoroughly heated and the cereal has browned.

Variations

For a gluten-free version, use gluten-free flour and gluten-free rice krispies.
Add cooked chicken or turkey to the bake for an extra protein boost.
Incorporate other vegetables like carrots or peas for added color and nutrition.

Cooking Tips & Tricks

To ensure your Broccoli-Corn Bake turns out perfectly, consider the following tips:

- Thoroughly drain the broccoli and corn to prevent the dish from becoming watery.

- For a smoother sauce, whisk the flour and milk mixture continuously while cooking to avoid lumps.

- Feel free to adjust the amount of cheese according to your preference. Adding more cheese will make the dish creamier and richer.

- For an extra crispy topping, broil the bake for the last 2-3 minutes of cooking time, but watch it closely to prevent burning.

Serving Suggestions

This Broccoli-Corn Bake can be served as a main dish for a light lunch or dinner, paired with a simple salad or soup. It also makes an excellent side dish for meat or fish, providing a hearty and nutritious complement to the meal.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which allows the flavors to meld together beautifully and the topping to achieve a golden, crispy texture. Stirring the sauce continuously while cooking ensures a smooth and creamy consistency.

Ingredient Substitutions

Use butter instead of margarine for a richer flavor.

- Almond milk or soy milk can replace skim milk for a dairy-free version.

- Gluten-free flour and breadcrumbs can be used as substitutes for flour and rice krispies for those with gluten sensitivities.

Make Ahead Tips

The Broccoli-Corn Bake can be prepared ahead of time and stored in the refrigerator until ready to bake. Simply assemble the dish, cover it, and refrigerate for up to 24 hours. You may need to add a few extra minutes to the baking time if baking from cold.

Presentation Ideas

Serve the Broccoli-Corn Bake in a colorful dish to accentuate the vibrant green of the broccoli. Garnish with fresh parsley or chives for an added touch of color and flavor.

Pairing Recommendations

This dish pairs well with white wines such as Chardonnay or Sauvignon Blanc, which complement the creamy texture and rich flavors. For a non-alcoholic option, a sparkling water with lemon or lime provides a refreshing contrast.

Storage and Reheating Instructions

Leftover Broccoli-Corn Bake can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until thoroughly warmed. Note that the topping may lose some of its crispiness upon reheating.

Nutrition Information

Calories per serving

Each serving of Broccoli-Corn Bake contains approximately 200-250 calories, making it a relatively low-calorie option for a main dish or a side. This calorie count can vary based on the specific ingredients used and portion sizes.

Carbohydrates

This Broccoli-Corn Bake is relatively low in carbohydrates, with the main sources being the rice krispies and the flour used in the sauce. The total carbohydrate content will vary depending on the specific brands of ingredients used but is approximately 20-30 grams per serving.

Fats

The fats in this recipe come primarily from the margarine, cheese, and to a lesser extent, the milk. Using low-fat margarine and skim milk helps to keep the fat content in check, making this dish a healthier option. The total fat content is approximately 10-15 grams per serving, with a significant portion being unsaturated fats from the margarine.

Proteins

The Broccoli-Corn Bake provides a moderate amount of protein, mainly from the cheese and milk. Each serving contains about 10-12 grams of protein, making it a good option for a vegetarian meal or side dish.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the broccoli and corn. Broccoli is a powerhouse of vitamins C and K, as well as minerals like iron and potassium. Corn adds to the vitamin B content, especially folate. Together, they make this bake not only delicious but also nutritious.

Alergens

The main allergens in this recipe are dairy (from the cheese and milk) and gluten (from the flour and possibly the rice krispies, depending on the brand). Individuals with allergies to these ingredients should exercise caution and consider suitable substitutions.

Summary

Overall, the Broccoli-Corn Bake is a balanced dish that offers a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a healthy option that doesn't compromise on flavor.

Summary

The Broccoli-Corn Bake is a versatile and nutritious dish that combines the best of comfort food with healthy ingredients. Whether you're looking for a new weeknight dinner option or a side dish for your next gathering, this recipe is sure to satisfy. With its creamy texture, crunchy topping, and rich flavor, it's a delicious way to enjoy your vegetables.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was visiting my dear friend Margaret for our weekly bridge game. As we sipped on our tea and chatted about the latest gossip in town, Margaret suddenly got up and disappeared into the kitchen.

Curious, I followed her and found her rummaging through a stack of old recipe cards. "Ah ha!" she exclaimed triumphantly, holding up a weathered card with faded writing. "I think you'll love this one, dear. It's a family favorite."

She handed me the card, and as I read the ingredients and instructions, my mouth watered in anticipation. Broccoli-Corn Bake. It sounded like the perfect dish to bring to our next church potluck.

Margaret must have sensed my excitement because she smiled and said, "I learned this recipe from my grandmother, who learned it from her mother. It's been passed down through the generations, and now I'm passing it on to you."

I thanked her profusely and hurried home to gather the ingredients. The next day, I set to work in my own kitchen, carefully following the instructions on the card. The aroma of buttery corn and tender broccoli filled the air, and I couldn't wait to taste the finished dish.

When the Broccoli-Corn Bake was finally ready, I took a bite and was instantly transported back to my childhood. The flavors were familiar and comforting, just like the love and care that went into preparing the dish.

From that day on, Broccoli-Corn Bake became a staple in my recipe collection. I made it for family dinners, potlucks, and even for special occasions like Thanksgiving and Christmas. Each time I served it, I felt a connection to Margaret and her grandmother, as if their spirits were there with me in the kitchen.

Over the years, I've made a few tweaks to the original recipe, adding a pinch of garlic here and a sprinkle of cheese there. But the heart of the dish remains the same – simple, delicious, and made with love.

I've shared the recipe with friends and neighbors, passing it on just as Margaret passed it on to me. And each time someone tells me how much they enjoyed the Broccoli-Corn Bake, I feel a swell of pride and happiness.

As I grow older and my hands become a little less steady, I know that one day I'll pass on this recipe to my own granddaughter. I'll teach her how to chop the broccoli just right, how to whisk the eggs until they're frothy, and how to bake the dish until it's golden and bubbling.

And as she takes her first bite of the Broccoli-Corn Bake, I hope she'll feel the same sense of tradition and connection that I did all those years ago. Because in the end, it's not just a recipe – it's a piece of history, a link to the past, and a reminder of the love that binds us together.