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Looking for a tasty, healthy meal that won't spike your blood sugar? This Diabetic Friendly Casserole is packed with cauliflower, broccoli, and low-fat cheese. It's a breeze to make and perfect for a weeknight dinner. Plus, it's loaded with nutrients and flavor, making it a hit for everyone at the table. Let's dive into this simple yet delicious recipe.
The name of the recipe: Diabetic Friendly Casserole Recipe
Ingredients:
- 2 cups cauliflower, chopped
- 1 cup broccoli, chopped
- 1 cup low-fat cheese, shredded
- 1 cup cooked chicken breast, diced
- 1 cup low-fat milk
- 2 tbsp whole wheat flour
- 1 tsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- to taste salt and pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine the cauliflower, broccoli, and diced chicken.
- In a saucepan, heat the olive oil over medium heat. Add the whole wheat flour and cook for 1-2 minutes.
- Gradually whisk in the low-fat milk, stirring constantly until the mixture thickens.
- Add the garlic powder, onion powder, salt, and pepper to the sauce. Stir well.
- Pour the sauce over the cauliflower, broccoli, and chicken mixture. Mix well to combine.
- Transfer the mixture to a baking dish and top with shredded low-fat cheese.
- Bake in the preheated oven for 30-35 minutes, or until the cheese is melted and bubbly.
- Let it cool for a few minutes before serving.
What You Will Need
Read more: Diabetic-Friendly Recipes
What you will need to make Diabetic Friendly Casserole
- Cauliflower: Adds bulk and nutrients without spiking blood sugar, making it a great low-carb base for the casserole.
- Broccoli: Provides fiber and vitamins, enhancing the nutritional value while adding a nice crunch to the dish.
- Low-fat cheese: Melts beautifully, giving a creamy texture and rich flavor without adding too much fat.
- Cooked chicken breast: Adds lean protein, making the casserole more filling and balanced.
- Low-fat milk: Creates a creamy sauce, keeping the dish light and suitable for a diabetic diet.
- Whole wheat flour: Thickens the sauce while adding a bit of fiber, making it healthier than regular flour.
- Olive oil: Helps cook the flour and adds a subtle richness to the sauce.
- Garlic powder: Adds depth and flavor without extra calories or carbs.
- Onion powder: Enhances the savory taste, complementing the other spices and ingredients.
Tools and Instruments Needed
What tools/instruments will be needed to make Diabetic Friendly Casserole Recipe
- Mixing bowl: Essential for combining cauliflower, broccoli, and chicken evenly before adding the sauce.
- Saucepan: Necessary for preparing the sauce by heating olive oil, flour, and milk until thickened.
- Whisk: Helps to blend the sauce ingredients smoothly, preventing lumps.
- Baking dish: Used to bake the casserole, ensuring even cooking and a bubbly cheese topping.
- Oven: Cooks the casserole to perfection, melting the cheese and blending flavors.
Diabetic Friendly Casserole
A healthy and delicious casserole perfect for those managing diabetes.
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Ingredients:
Main Ingredients
- 2 cups Cauliflower, chopped
- 1 cup Broccoli, chopped
- 1 cup Low-fat cheese, shredded
- 1 cup Cooked chicken breast, diced
- 1 cup Low-fat milk
- 2 tbsp Whole wheat flour
- 1 tsp Olive oil
- 1 tsp Garlic powder
- 1 tsp Onion powder
- to taste Salt and pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine the cauliflower, broccoli, and diced chicken.
- In a saucepan, heat the olive oil over medium heat. Add the whole wheat flour and cook for 1-2 minutes.
- Gradually whisk in the low-fat milk, stirring constantly until the mixture thickens.
- Add the garlic powder, onion powder, salt, and pepper to the sauce. Stir well.
- Pour the sauce over the cauliflower, broccoli, and chicken mixture. Mix well to combine.
- Transfer the mixture to a baking dish and top with shredded low-fat cheese.
- Bake in the preheated oven for 30-35 minutes, or until the cheese is melted and bubbly.
- Let it cool for a few minutes before serving.
Notes:
This casserole is great for meal prep and can be stored in the fridge for up to 3 days.
Read more: Kosher Casserole Recipe
Nutrition value:
Calories: 250kcalCarbohydrates: 15gProtein: 20gFat: 10gSaturated Fat: 3gCholesterol: 50mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 2mg
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Tried this recipe?Let us know how it was!
Make Ahead and Freezing Instructions
Make Ahead Instructions
- Prepare the casserole as directed but don't bake it.
- Cover tightly with plastic wrap or aluminum foil.
- Store in the fridge for up to 24 hours.
- When ready to bake, remove from the fridge and let it sit at room temperature for 15 minutes.
- Bake as directed.
Freezing Instructions
- Assemble the casserole but don't bake it.
- Wrap tightly with plastic wrap and then with aluminum foil.
- Label with the date and freeze for up to 3 months.
- To bake, thaw in the fridge overnight.
- Let it sit at room temperature for 15 minutes before baking.
- Bake as directed, adding an extra 10-15 minutes to the baking time if needed.
Using cauliflower and broccoli in this casserole not only keeps it low-carb but also adds a good dose of fiber and vitamins.
Frequently Asked Questions
FAQ:
Can I use frozen vegetables instead of fresh ones?
Yes, just make sure to thaw and drain them well before using.
What can I substitute for low-fat cheese?
You can use any reduced-fat cheese or even a dairy-free alternative if needed.
How do I make this casserole vegetarian?
Replace the chicken with tofu or more vegetables like mushrooms or bell peppers.
Can I prepare this casserole ahead of time?
Absolutely, assemble it and refrigerate for up to 24 hours before baking.
Is there a way to make this dish gluten-free?
Use a gluten-free flour blend instead of whole wheat flour.
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