cheesy-asparagus-casserole Recipe

by
  1. Rich in Vitamins and Minerals: Asparagus is a nutrient-dense vegetable that provides an array of vitamins and minerals essential for overall health. It is particularly high in vitamins A, C, E, and K, as well as folate and potassium. These nutrients play important roles in supporting immune function, promoting healthy skin and vision, and maintaining proper blood pressure levels.
  2. Fiber and Digestive Health: Asparagus is a good source of dietary fiber, which aids in digestion and helps prevent constipation. Fiber also supports gut health by promoting the growth of beneficial bacteria in the digestive tract. Including fiber-rich foods like asparagus in your diet can contribute to better digestive health and regularity.
  3. Lower-Calorie Cheese Sauce: By using reduced-fat cheddar cheese and low-fat milk in the cheese sauce, this casserole recipe offers a lighter alternative to traditional cheesy dishes. Reducing the amount of high-fat ingredients helps decrease the overall calorie content while still providing the creamy, cheesy flavor that makes this dish satisfying and delicious.
  4. Whole Wheat Breadcrumb Topping: The topping of whole wheat breadcrumbs adds a crunchy texture and nutty flavor to the casserole while boosting its nutritional value. Whole wheat bread is higher in fiber and essential nutrients compared to refined white bread, making it a healthier choice for maintaining steady energy levels and supporting overall well-being.
  5.  (W-W) Friendly: This cheesy asparagus casserole can be enjoyed as part of a balanced diet, including those following the  program. By using wholesome ingredients and incorporating plenty of vegetables, it offers a satisfying and flavorful dish that aligns with W-W’s focus on nutritious, portion-controlled meals for weight management and overall health.

Incorporating this cheesy asparagus casserole into your meal rotation provides a delicious way to enjoy the nutritional benefits of asparagus while indulging in a comforting and satisfying dish. Whether served as a side dish for a family dinner or as the star of a light lunch, this casserole is sure to be a hit with everyone at the table

Thank you for reading this post, don't forget to subscribe!

Ingredients:

  • 1 lb (450g) fresh asparagus, trimmed and cut into bite-sized pieces
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 cup (240ml) low-fat milk
  • 2 tablespoons all-purpose flour
  • 1 cup (about 100g) shredded reduced-fat cheddar cheese
  • Salt and pepper to taste
  • Cooking spray

Topping:

  • 1/2 cup (about 50g) whole wheat breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon melted butter or olive oil

Instructions:

  1. Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a baking dish with cooking spray.
  2. Blanch Asparagus: Bring a pot of salted water to a boil. Add the asparagus and blanch for 2-3 minutes until slightly tender. Drain and immediately plunge the asparagus into ice water to stop the cooking process. Drain again and set aside.
  3. Prepare Sauce: In a saucepan, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until softened, about 2-3 minutes. Stir in the flour and cook for another minute. Gradually whisk in the milk, stirring constantly until the mixture thickens and begins to bubble. Remove from heat and stir in the shredded cheddar cheese until melted and smooth. Season with salt and pepper to taste.
  4. Assemble Casserole: Place the blanched asparagus in the prepared baking dish. Pour the cheese sauce evenly over the asparagus, ensuring it’s well coated.
  5. Prepare Topping: In a small bowl, mix together the whole wheat breadcrumbs, grated Parmesan cheese, and melted butter or olive oil until well combined.
  6. Add Topping: Sprinkle the breadcrumb mixture evenly over the top of the casserole.
  7. Bake: Transfer the baking dish to the preheated oven and bake for 20-25 minutes, or until the casserole is bubbly and the topping is golden brown.
  8. Serve: Once done, remove from the oven and let it cool for a few minutes before serving. Enjoy this delicious and nutritious W-W cheesy asparagus casserole as a side dish or a light main course.

Note: You can customize this recipe by adding cooked chicken breast, diced ham, or crumbled turkey bacon for extra protein. Additionally, feel free to use your favorite type of cheese or mix different cheeses for added flavor.

 

Print Friendly, PDF & Email

Leave a Comment