Tuesday, March 22, 2016

Potluck Recipe Revamp: Cheesy Broccoli No Rice Casserole

A healthier twist on the family friendly, classic comfort food and potluck staple Broccoli Rice Casserole. This is a riceless version using riced cauliflower (I great big puffy heart love this time saving product) and a "secret" spice that takes this to another level and makes this one of my favorite dinner recipes (and the best leftovers for lunch the next day.)

Potluck Lowcarb Healthy Recipe

Shelly's Cheesy Broccoli No Rice Casserole

1 Yellow Onion, diced
6-8 Mushrooms, sliced
2 cups of Cauliflower, riced
12 oz bag Broccoli Cuts, cooked
1 stalk celery, chopped
1 (10.5 oz) can of Condensed Broccoli Cheese Soup
1/4 cup Shredded Italian Blend Cheese
1 Tablespoon Za'atar
a few twists of Black Pepper
2 Tablespoons Crispy Onions
2 Tablespoons Parmesan Cheese, grated
Optional: 1 cup cooked whatever protein (chicken, turkey, beef, sausage, etc.)

Saute yellow onion and mushrooms till golden. Set aside. Cook broccoli (I use those steamer bags of broccoli cuts and then chop them up even more when done) and set aside. Break up the cauliflower into small florets. Pulse the florets a few at a time in a food processor until reduced to the size of rice grains (about 2 cups worth after whizzing) or better yet find some pre-riced (Trader Joe's, Green Giant, make fresh & frozen, either is fine) which is soooo much easier/less clean-up. Place in a saute pan with a drizzle of olive oil and cook for 8-10 minutes, stirring occasionally, the cauliflower will become slightly golden when it's done.

Add onions and mushrooms back. Add cooked broccoli, soup, celery, seasonings, shredded cheese and stir till well combined. At this point you can add meat if you'd like (I added about 1 cup of cooked chicken cubed. You can add cooked ground beef, turkey or sausage, even leftover steak chopped fine would work) or leave it vegetarian. Pour everything into a Pyrex baking dish. Top with crispy onions (the green bean casserole kind, admittedly not the healthiest but a couple of Tablespoons for the whole dish is acceptable to me I like the crunch factor, you can leave off maybe up the Parmesan then or hmmm might try using some of these cheese "crackers" whizzed up next time) and Parmesan.

Bake for 30 minutes at 350 till golden.

Cheese Cauliflower Easy Dinner Ideas

Trust me on this one... don't leave out the "secret" seasoning Za'atar. It's key. I've got a few yummy recipes using it too. Find Za'atar (aka Zatar, Zahtar) in ethnic aisles of well stocked supermarkets, Middle Eastern, Lebanese, Persian markets, good cooking stores like Williams Sonoma, online, through someplace like Penzey's, or make your own...

Za'atar

1/4 cup Ground Sumac
2 Tablespoons Thyme
1 Tablespoon Roasted Sesame Seeds
2 Tablespoons Marjoram
2 Tablespoons Oregano
1 Teaspoon Kosher Salt

Grind spices in a coffee grinder. I have a coffee grinder just for spices but if you use your regular one clean it really well before you make coffee or it will be an interested flavor ;) Store in a spice jar for several weeks.

If you choose to seek out the pre-riced cauliflower (now a pantry staple of mine) here's a few I have spotted (and used) all will work with this recipe. The frozen kind will of course just take a few minutes longer. I've seen it at Super Target, Trader Joes, Stater Brothers, Walmart locally.

Eggface Weight Loss Surgery Blog

More Eggface Recipes with Riced Cauliflower:

Shelly's Deconstructed Cauliflower Riceless Sicilian "Rice Balls"
Shelly's Cauliflower Chicken Fried Riceless "Rice"
Shelly's Sicilian Rice-less Rice Stuffing (Cabbaliata)

post signature

3 comments:

Kristen Smith said...

What is the difference between the two riced cauliflower options at Trader Joes? I have tons of the one in the blackish package in my freezer - but never seen the other one.

Thanks!

Michelle "Shelly" said...

Hey Kristen, One is frozen (black-ish bag) and one is fresh. I have tried all of my riced cauliflower recipes on the blog with both now and taste wise really no difference... the frozen has more water content (so squeezing or draining for certain recipes might be needed) and cook time will be slightly longer so it's really convenience (fresh has a expiration date to think about)

Hope that helps.

Zaneta Glasco said...

LOVE YOUR BLOG!!!