Ingredients:
No supper would be complete without this healthy and flavorful Creamy Baked Broccoli, Tomatoes, and Kale.
This dish is both healthy and filling thanks to the blend of crisp broccoli, delicate baby kale, and juicy tomatoes in a velvety sauce.
Everyone in the family is likely to love this meal once they see the melted mozzarella cheese on top. Whether you serve it as a main dish or a side, it’s a great way to eat your veggies.
The time required for preparation is twenty minutes.
Ten minutes in the oven
Time Required: 45 minutes
What you need:
florets from one big broccoli
Extra virgin olive oil
A little bunch of young kale
chopped onion, one small one
7 minced garlic cloves, tiny
12 cherry or grape tomatoes, cut in half, or 12 tiny tomatoes
The butter knob
As needed season with salt
quarter teaspoon of thyme
A 150 milliliter bottle of lotion
flour, measuring one tablespoon
Cheese made with crushed mozzarella
Instructions:
Get the Broccoli Ready:
Turn the oven on high heat (400°F, 200°C).
Chop the broccoli into little florets after washing.
In a big basin, combine the florets and olive oil. Coat evenly by tossing.
Quickly sauté the veggies:
A little amount of olive oil should be heated in a big pan over medium heat.
Sauté the chopped onion for about 5 minutes, or until it becomes translucent.
Sauté for one more minute, stirring occasionally, until the minced garlic releases its scent.
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Slice the tomatoes in half and throw in the young greens; then, toss everything into the pan.
The tomatoes should start to soften and the greens should wilt slightly after two or three minutes of cooking.
Create the Rich Sauce:
Toss in the knob of butter in the middle of the pan after pushing the veggies to one side.
To make a roux, add the flour to the melted butter and mix to combine.
Stirring continuously, slowly add the cream and cook, stirring occasionally, until a thick sauce forms.
Add thyme and salt to taste.
Step 2: Mix and Bake
Toss the broccoli florets with the creamy sauce after adding them to the pan.
Pour the batter onto a baking dish and spread it out evenly.
On top, scatter the shredded mozzarella.
Get the Baking Done:
After 20 to 25 minutes of preheating the oven, or when the broccoli is soft and the cheese has melted and become a golden brown color, transfer the baking dish to the oven.
Transfer from oven to serving platter; let to cool for a few minutes after removal. Serve as an entree or a side and savor the cheesiness and creaminess of this healthy meal.
For a full dinner, try it with some grilled chicken or fish.
For a healthier alternative, try it with a crisp green salad.
Hints for Recipes:
For even roasting, coat the broccoli well with olive oil.
To the cream sauce, add a dash of nutmeg for an additional dimension of taste.
The melting quality will be optimal when using freshly grated mozzarella.
Benefits to Nutrition: Broccoli is an excellent source of fiber and vitamin C and K.
Kale is a great way to boost your vitamin and antioxidant intake.
The immune-boosting qualities of garlic and onions are well-known.
Nutritional Details: Vegetarian
Substitute gluten-free flour for the regular flour in the roux to make it gluten-free.
Preserving: Keep any leftovers for up to three days in the fridge if sealed in a jar.
Warm through in a preheated oven or microwave before you dig in.
Why This Recipe Is Sure to Be a Hit:
Adding additional veggies to your diet has never been more tasty than with this recipe.
A pleasant and cozy meal, thanks to the creamy sauce and melting cheese.
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It’s adaptable enough to be either the main course or a side dish.
In essence:
You can’t go wrong with this Creamy Baked Broccoli, Tomatoes, and Kale dish.
This recipe is healthy and decadent at the same time thanks to the blend of fresh veggies, creamy sauce, and melting mozzarella cheese.
Indulge in this recipe’s delicious tastes and nutritious advantages while spending quality time with loved ones. Enjoy your meal!
Variations
1. Add Protein
Chicken: Add cooked shredded or cubed chicken before baking.
Sausage: Brown sliced sausage (chicken, pork, or plant-based) with the onions.
Chickpeas or White Beans: Stir in a drained can for a vegetarian protein boost.
2. Swap the Greens
Substitute spinach, Swiss chard, or even collard greens for the kale if preferred.
3. Go Gluten-Free
Use gluten-free flour or cornstarch for the roux.
4. Dairy-Free Option
Use coconut cream or unsweetened almond milk thickened with a little cornstarch.
Top with vegan mozzarella or nutritional yeast for cheesiness.
5. Make It Spicy
Add a pinch of red pepper flakes or chili powder to the cream sauce for a little heat.
6. Add Grains
Stir in cooked quinoa, farro, or rice before baking to make it more filling.
7. Herb Up
Mix in fresh or dried herbs like basil, oregano, or parsley for more flavor.
8. Crunchy Topping
Top with panko breadcrumbs tossed in olive oil for a crispy finish.
Tips for Success
Cut broccoli evenly so it cooks at the same rate.
Don’t skip the roux—it’s key to a thick, silky sauce that clings to the veggies.
Freshly grate the cheese—it melts better and doesn’t have added anti-caking agents.
Let it rest for a few minutes after baking so the sauce sets slightly before serving.
Double the recipe for meal prep—it reheats beautifully!
Nutritional Information (Per Serving)
Calories: ~280–320 kcal
Protein: ~10–12g
Carbohydrates: ~14–18g
Fiber: ~4g
Sugar: ~4–6g
Fat: ~22–26g
Saturated Fat: ~10–12g
Cholesterol: ~45–60mg
Sodium: ~250–400mg
Vitamin A: ~100–150% DV
Vitamin C: ~120–150% DV
Calcium: ~20–25% DV
Iron: ~10–15% DV
Nutrition Highlights
Broccoli & Kale: High in fiber, vitamins A, C, K, and antioxidants.
Tomatoes: Rich in lycopene and vitamin C.
Garlic & Onion: Support immunity and heart health.
Mozzarella & Cream: Contribute calcium, protein, and satisfying richness.