Chowhound Broccoli-parmesan Casserole Recipe

Total time: 105 minutes

Keto Friendliness Gauge

Net Carbs are 4% of calories per serving, at 19g per serving. This food is keto-friendly.

How keto-friendly is Chowhound Broccoli-parmesan Casserole? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Chowhound Broccoli-parmesan Casserole Recipe

  • Net Carbs are 4% of calories per serving, at 19g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 36%. At 825mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Chowhound Broccoli-parmesan Casserole Recipe Nutrition Label

Nutrition Facts

Serving Size: 8 servings   ( 355 g )
Amount Per Serving
Calories: 487
Total Fat: 32g
Saturated Fat: 19g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 9g
Trans Fat: 0g
Cholesterol: 216mg
Sodium: 825mg
Total Carbohydrates: 21g
Dietary Fiber: 2g
Sugar: 10g
Protein: 29g
Calcium: 782mg Iron: 2mg
Potassium: 565mg Vitamin A: 334mcg
Vitamin C: 64mg Vitamin D: 3mcg

Ingredients

  • 6 ounces finely grated Parmesan cheese, grated on the small holes of a box grater (about 2 1/2 cups)
  • 1/2 cup water
  • 20 ounces broccoli crowns, cut into 1-inch florets
  • 8 tablespoons unsalted butter (1 stick), plus more as needed
  • 1 medium yellow onion, small dice
  • 1/2 cup all-purpose flour
  • 1 1/2 teaspoons kosher salt, plus more as needed
  • 1/4 teaspoon freshly ground black pepper, plus more as needed
  • 5 cups whole milk
  • 6 large egg yolks, at room temperature
  • 6 large egg whites, at room temperature
  • 1/4 teaspoon cream of tartar

Instructions

Visit Chowhound's website to view the recipe instructions. (Via Edamam)