March 30, 2012

Broccoli Casserole

Broccoli CasseroleWhy You Should Try This Recipe

This broccoli casserole recipe contains healthy protein, fats, and carbohydrates.

Broccoli is nutrient dense yet low in calories and is a good source of B vitamins, vitamin C and minerals like calcium, iron, zinc, manganese, magnesium, potassium and phosphorus.  Broccoli is also high in fiber, omega-3 fatty acids and cancer protecting nutrients like glucoraphanin, indole-3-carbinol, and DIM (3,3′-Diindolylmethane).

Mushrooms also have many health benefits.  They are mostly water and low in calories and sodium. They’re high in potassium even surpassing the amount of potassium found in bananas and orange juice. The antioxidant, selenium is found in high concentrations in mushrooms, too.

Almonds are a terrific source of protein, are low in saturated fats, high in phytochemicals, and high in calcium and magnesium. Almonds are one of the best sources of vitamin E.

Broccoli Casserole


2 cups chopped broccoli

2 cups chopped mushrooms

¾ cup onions

1 cup chopped peppers

¼ cup chick peas

½ cup egg substitute

1 oz low-fat mozzarella cheese

1 tsp olive mayonnaise

2 tsp slivered almonds


1.      Put veggies in a large casserole pan.

2.      Mix egg substitute, cheese and mayo. Pour mixture over vegetables.

3.      Sprinkle almonds over the top.

4.      Bake at 350° for 35-40 minutes.




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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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