Beef Broccoli Supper Food
BROCCOLI BEEF SUPPER
Broccoli is one of my favorite vegetables, so I'm constantly on the lookout for new ways of preparing it. This casserole is a great oven entree. -Connie Bolton, San Antonio, Texas.
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 8 servings.
Number Of Ingredients 10
Steps:
- Line bottom and sides of a greased 13x9-in. baking dish with cottage fries. Bake, uncovered, at 400° for 10 minutes. , Meanwhile, in a large skillet, cook beef over medium heat until no longer pink; drain. Layer the beef, broccoli, half of the onions and the tomato over fries. In a small bowl, combine the soup, 1/2 cup cheese, milk, garlic powder and pepper; pour over top. , Cover and bake at 400° for 20 minutes. Uncover; sprinkle with remaining cheese and onions. Bake 2 minutes longer or until cheese is melted.
Nutrition Facts : Calories 420 calories, Fat 22g fat (9g saturated fat), Cholesterol 46mg cholesterol, Sodium 529mg sodium, Carbohydrate 40g carbohydrate (3g sugars, Fiber 3g fiber), Protein 18g protein.
BEEF BROCCOLI SUPPER
"When I put together a cookbook for our family reunion, my sister submitted this recipe," recalls Nita Graffis of Dove Creek, Colorado. "My husband and our boys usually don't care for broccoli, bu they enjoy it in this dish."
Provided by Taste of Home
Categories Dinner
Time 1h
Yield 6 servings.
Number Of Ingredients 10
Steps:
- Cook rice according to package directions. , In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the rice, broccoli, soup, milk, seasoning blend, salt and pepper. Transfer to a greased 2-qt. baking dish., Toss bread crumbs and butter; sprinkle over beef mixture. Cover and bake at 350° for 30 minutes. Uncover; bake 5-10 minutes longer or until heated through.
Nutrition Facts : Calories 364 calories, Fat 17g fat (8g saturated fat), Cholesterol 67mg cholesterol, Sodium 914mg sodium, Carbohydrate 31g carbohydrate (2g sugars, Fiber 2g fiber), Protein 20g protein.
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- Combine the beef with 1 tablespoon of the soy sauce and 1 tablespoon of the Shaoxing wine (or dry sherry) in a bowl and toss to coat. Let marinate for 30 minutes at room temperature or 1 hour in the refrigerator.
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- Packed With Vitamins, Minerals and Bioactive Compounds. One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
- Contains Potent Antioxidants That Offer Health-Protective Effects. The antioxidant content of broccoli may be one of its main boons for human health (5).
- Bioactive Compounds May Contribute to Reduced Inflammation. Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.
- May Protect Against Certain Types of Cancer. Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases (12).
- Antioxidants and Fiber May Aid Blood Sugar Control. Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content (19).
- May Support Heart Health in a Variety of Ways. Several studies indicate that broccoli may support heart health in a variety of ways. Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease.
- Promotes Healthy Digestion and Reduced Constipation. Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health.
- May Slow Mental Decline and Support Healthy Brain Function. Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.
- May Help Slow the Aging Process. The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan (36).
- Vitamin C Content Supports a Healthy Immune System. The human immune system is complex and requires a multitude of nutrients to function properly. Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it.
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5/5 (4)Total Time 25 minsCategory Main CoursePublished 2018-05-06
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BEEF BROCCOLI SUPPER
Recipe of Beef Broccoli Supper food with ingredients, steps to cook and reviews and rating. Tweet. New recipes; Best recipes; My recipes; Find recipes: Beef Broccoli Supper "When I put together a cookbook for our family reunion, my sister submitted this recipe," recalls Nita Graffis of Dove Creek, Colorado. "My husband and our boys usually don't care for broccoli,... Visit …
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