here's my little twist on broccoli cheese casserole
i switched out the cheddar for fontina & gouda because duh
duh = more interesting cheeses that melt a lot better
nothing is worst than a gritty cheese sauce
i really can't tell you how many times I've attempted mac & cheese & every single time the cheese sauce becomes too thick, pasty, or gritty
so when in doubt, use a more soft melty cheese- works every time
also, go to whole foods & ask for samples. don't waste your $$ playing guessing games w/cheeses.
for the rice, i used a wild rice blend & added some black "forbidden rice" for kicks. I've always been a bit intrigued by black rice probably due to it's dramatic appearance on a plate. it's deep color indicates that it's full of antioxidant properties- anthyocyanins to be exact. if you're wondering what the function of antioxidants are, they prevent free radicals from causing cellular disfunction/damage in our bodies. what's a free radical? it's an uncharged molecule w/ an unpaired number of electrons that, if left unchecked, can start a chain reaction of negative events in the body. antioxidants basically stop this from happening. we are all exposed to free radicals as they are byproducts of metabolism but they can also be by-products of the breakdown of some medications. pollutants like cigarette smoke can expose us to free radicals as well. anyhow, this is why you hear that antioxidants are good for you. I think i've heard about 10,000 people bring up how red wine/chocolate have antioxidants & no one really knows what that means. ha. now you do.
keep in mind, if you eat balanced & incorporate a variety of fruits/vegetables into your eating style, you really don't need to stress yourself out about antioxidants. the stress would actually be worse for you.
and let's be honest, i'm the last person you need to worry about a justifying that red wine & chocolate to #intuitiveeating #moderation
so this casserole dish is a fantastic balance of protein carb & fat. not to mention you are squeezing in that vegetable serving as well (more antioxidants ). if you like a little more protein, you could totally add some chicken or have it on the side.
hope you all are well & taking care of yourselves. thanks for reading!
melt 1 Tbsp of butter in large skillet w/ olive oil // sauté onion until soft, brown & caramelized ~30 min. on medium low heat // set aside
repeat for mushrooms - heat 1 Tbsp butter * drizzle of olive oil // sauté mushrooms until soft & caramelized ~30 min. on medium low heat // set aside
make yummy cheese sauce-- melt remaining 2 Tbsp of butter, whisk in flour & allow to thicken up for 1 minute // slowly whisk in milk & continue whisking for ~ 4 minutes until thickened
remove from heat // whisk in ~ 1-1.5 c. shredded cheese & 1 tsp dijon mustard
combine vegetables, rice, and cheese sauce in a casserole dish & bake at 350 for 30 minutes
top w/remaining cheese & broil until nice & bubbly
wild rice blend, 3 c. cooked
black rice, 1 c. cooked
large yellow onion, 1 ct.
sliced baby bella mushrooms, ~ 1 c.
salted butter, 4 Tbsp
olive oil, 1 Tbsp
steamed broccoli, 1-2 c.
flour, 2 Tbsp
whole milk, 1.5 c.
gouda cheese shredded, 1 c.
fontina cheese shredded, 1 c.