Parmesan Veggie Confetti Bake – a Healthy, Easy {and Family-Happy} Recipe

This post was sponsored by Fresh From Florida as part of an Influencer Activation for Influence Central, however, it’s my true story and all statements and opinions expressed are my own!

It’s warm, oven-baked veggie dishes (with a touch of cheese and crunch) that help flip the equation and get my family to eat more vegetables at every meal. If you’re also trying to migrate the family from cheesy and gooey to healthy and clean this is the perfect recipe for you! There’s just enough creamy Parmesan sauce to satisfy and they end up eating it all the veggies!!!

The Fresh From Florida team asked us to cook using in-season produce (from their more than 30,000 farmers in Florida) so we looked on their web site for inspiration. I sparked to their Broccoli and Cauliflower Bake which looked creamy and delicious but lighter on the cheese. I like to cook but I’m no pro. My secret is to find a Chef-created recipe and add my own spin on their expertise! So I made a couple minor changes like adding Florida sweet peppers, substituting ground flax seed for the bread crumbs (just because it’s an easy way to get more fiber and less bread) and the dish turned out so wonderfully. I discovered that adding the usual 2 cups of shredded cheese isn’t necessary. Chef’s recipe for the creamy white sauce with just enough cow’s milk and Parmesan it what makes this dish winner with the entire family. Feel free to modify with whatever Fresh From Florida produce is currently in season. Enjoy! 

 

Parmesan Broccoli Cauliflower Confetti Bake

Ingredients:
THE VEGGIES

• 1 pound fresh broccoli florets
• 1 pound fresh cauliflower florets
• 1/2 cup (each) chopped sweet peppers red, orange and yellow (1 1/2 cup total)
• 1 tablespoon fresh, chopped rosemary
• 1 tablespoon fresh, chopped thyme

THE SAUCE

• 2 cups milk (we used whole but low-fat or a non-dairy will work also)
• 5 tablespoons butter (or non-dairy option)
• 4 tablespoons flour
• salt and pepper freshly ground to taste
• small dash ground Nutmeg

THE CRUST

• 1/2 cup fresh, grated Parmesan cheese
• 2 tablespoons ground flax seed (or breadcrumbs)
• 1/8 teaspoon Paprika

INSTRUCTIONS

Step 1: Steam the Broccoli and Cauliflower

• In a large pot bring water and salt to a boil.
• Add broccoli and cauliflower in a steamer basket; cook just until slightly tender yet crisp.
• Pour vegetables into a shallow 2-quart baking dish.
• Reserve the liquid from the pot.

Step 2: Make the Sauce

• Add 2 cups milk to 1/2 cup of the vegetable liquid to measure a total of 2½ cups.
• Melt 3 tablespoons of butter in the saucepan over medium heat.
• Blend in the flour, stirring until smooth and bubbly.
• Gradually stir in milk mixture.
• Cook, stirring constantly, until thickened and smooth.
• Season with the salt, pepper, herbs and nutmeg.

Step: 3: Finish the Dish

• Sprinkle the chopped sweet peppers over the broccoli and cauliflower.
• Dot with remaining 2 tablespoons of butter.
• Pour the warm sauce over the vegetables.
  

  Step 3: Pour the Sauce

Step 4: Make the Topping and Bake

• Combine breadcrumbs, Parmesan cheese and paprika; sprinkle over vegetables.
• Bake at 450 degrees for about 20 minutes, until casserole is bubbly.

 

 

 

 

We hope this delicious bake becomes a regular dish at your house. It has at ours! Thanks so much to Fresh From Florida for inviting us to join this promotion. Florida Farmers really do make it easy for everyone to eat fresh produce year-round. Look for the Fresh From Florida label in your grocery store! And remember to check out their fantastic and healthy recipes using in-season produce!!