RECIPE: REC: Low Carb Broccoli bake

RECIPE:

monj

Well-known member
IF YOU ARE ON PHASE ONE--DO NOT USE BREAD CRUMB TOPPING.

Bread Crumb Topping 2 slices white sandwich bread, each slice torn into quarters (about 2 1/2 ounces)

2 tablespoons unsalted butter, softened

¼ teaspoon table salt

1/8 teaspoon ground black pepper

(phase 1 super strict no white stuff--for crunchy top--Substitute sliced almonds last 5 mins of baking)

Filling

1 tablespoon table salt plus an additional 1/4 teaspoon (I used less)

2 pounds broccoli(about 1 large bunch), florets trimmed to 1-inch pieces, stalks peeled and chopped medium

2 tablespoons unsalted butter

1 medium shallot, minced (about 2 tablespoons)

1 clove garlic, minced

1 tablespoon unbleached all-purpose flour (I subbed almond meal)

¾ cup heavy cream

¾ cup low-sodium chicken broth

pinch fresh ground nutmeg pinch cayenne pepper

1/8 teaspoon ground black pepper

1 teaspoon minced fresh thyme leaves

4 ounces grated sharp cheddar cheese(about 1 cup)

Instructions

1. For the topping: Pulse bread, butter, salt, and pepper in food processor until mixture resembles coarse crumbs, about ten 1-second pulses; set aside.

2. For the filling: Adjust oven rack to middle position; heat oven to 450 degrees. Bring 4 quarts water to boil in Dutch oven or stockpot over high heat. Add 1 tablespoon salt and broccoli; cook until exterior is tender but interior is still slightly crunchy, about 3 minutes. Drain broccoli in colander; leave in colander while preparing sauce.

3. Heat butter in large skillet over medium heat; when foam subsides, add shallot and cook until softened, about 2 minutes. Add garlic and cook until fragrant, about 30 seconds; stir in flour until combined, about 1 minute. Whisk in cream and broth; bring to boil. Stir in nutmeg, cayenne, remaining 1/4 teaspoon salt, pepper, thyme, and two-thirds cheese until incorporated. Off heat, gently stir in broccoli until evenly combined. Transfer mixture to 11- by 7-inch (2-quart) gratin dish. I used 9 x 13 pan)

Sprinkle remaining one-third cheese evenly over surface, then sprinkle evenly with bread crumb topping. Bake until golden brown and sauce is bubbling around edges, 10 to 12 minutes. Serve immediately.

 
Thanks Mo...

Like yourself, I eliminate the various flours and other high carb sources that are in lower carb dishes. I realize there is varying degrees of low carb, but for me, I'm still about weight loss and I hover at level 1-2 most of the time (except while vacationing, of course smileys/wink.gif.

Have you tried ground flaxseed yet? Makes a great crisp cracker and you can sprinkle it on top alone or in combination with chopped almonds, for a crunchy topping sub in low carb casseroles.

Another product that I am absolutely loving is the roasted seaweed snack sheets from Trader Joe. These are amazing. They can be crumbled ontop of all sorts of things to add a nice texture (and loads of nutrients!). I keep packs of them in my supplies at work since they're a free snack (0 net carbs--2 carbs/2 fibers for an entire package).

I absolutely love the cruciferous vegetable family and I am so thankful they are low carb options! I usually go through a couple bunches of broccoli and a couple heads of cauliflower each week.

Thanks for the recipe, I will give it a spin when the weather cools down. We're heading into the 90's now and I'm not going to be turning the oven on for awhile. LOL

 
Thanks for the tips! I made the flaxseed crackers, but I jumped

the gun on pulling them out of the oven and they wound up under-crisped. I am going to try them again. They had a good flavor.
I put 2 tablespoons of ground flaxseed along with a cup of spinach in my blender protein breakfast shake. Quite filling.

I eliminated dairy for now, so low carb is really stringent, but working really well for me. I have just 8 lbs to go to goal weight, then I'll add some cheese back in.
Definitely will look for the seaweed snack sheets. I haven't seen them in the TJ's by us.

Good stuff--thanks!!

 
Costco carries the seaweed sheets as well - it's under $6 for 24 pkgs.

I got hooked on these and have one nearly every day as a snack.

 
You can always put the crackers back in the oven to recrisp...

they are moisture sponges and I've had several batches go limp after a day or two. I lay them out in the toaster oven and give them a couple minutes to recrisp them back up. Also, experiment with the herbs and spices to your hearts content. Currently really liking chopped rosemary, garlic powder, celery seed, and parmesan.

And congrats!

I'm currently 19lbs. away from my goal which is my college weight. Hope to be there this summer some time.

 
Think I'll revisit those this weekend--I'll be needing some snacks while everyone else

is munching away on my home made pizza. smileys/frown.gif
Many thanks for your low carb tips, particularly the importance of preparedness, they helped a lot! smileys/smile.gif

You'll get to your goal this summer, I'm sure!

Check out the 4 hour body, I really learned a lot from that book--and I like the diet as low carb/slow carb. A little different than Atkins, but effective.

 
Mo, thanks. I hadn't heard...

of that and will order it from the library.

Definitely on being prepared. It's the only way to make this work.

Have a great weekend! I have 3 days of wedding feasting to get through. Oy! Looking over menu for day 1 and all I'm seeing is "CIUDAD CARB" (Mexican buffet). I think I may have to slip in a serving of turkey to hide beneath some gaucomole, lettuce, and salsa.

 
Back
Top