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Writer's pictureAbby Brown

Baked Broccoli - Allergy Free CookBook

Updated: Sep 22

One of my favorites from college days. During that time, I'd take a large bag of frozen broccoli, place it in the baking pan, and add 1/2 a foot long chunk of cheese, sprinkle bacon bits on it, and sometimes crumble crackers on top. While that meal sounds delicious, it is not gluten, or lactose free, and could cause serious digestive complications. The following recipe will attempt to create a less fat, more filling, comfortable gluten and lactose free meal. Baking broccoli will reduce digestion time and discomfort. Another way to help is eating yogurt to improve the good stomach bacteria.


Pre Cook Preparation:

A. Timer set to the time to begin preparation prior to cooking

B. Timer set for 1 hour later, when meal should be ready to eat


Meal Adaptations:

Physical Accommodations:

Frozen or canned vegetables can be used

Long oven mitts and oven rack puller

Sit on a stool while stirring


Visual Accommodations:

Colored chopping boards


Potential Food Allergy or Intolerance:

Bacon Bits

Broccoli

Butter (lactose)

Cheese (lactose)

Mushrooms

Pepper

Spices


Meatless Preparation Avoid:

Bacon bits

Butter

Cheese

Substitute with: ________________


Utensils:

Chopping board

Knife

Pot holders

Spoon.

Pan: 1.5 quart oven safe pan with lid


Ingredients:


Meat:

Optional:

1/4 cup of bacon bits


Vegetables:

15 ounces of broccoli


Other ingredients:

1 tablespoon of butter

1/2 cup of cheese

Dash of salt

Spices, such as pepper, to taste


Preparation time: 10 minutes


Preparation:

1. Wash and chop broccoli.

2. Place in 1.5 quart oven safe pan:

15 ounces of broccoli

1 tablespoon of butter

1/2 cup of cheese

Dash of salt

Spices, such as pepper, to taste

Enough water to cover most of the broccoli.

Optional:

1/4 cup of bacon bits

3. Cover pan and place in oven.


Cook Temperature: 350 degrees


Cook Time:

45 minutes from thawed broccoli, or

1 hour for frozen broccoli


Servings: 4 to 5


Storage Solutions: Square containers in individual servings

Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer

Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources

Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources


Reheat Instructions:


Microwave: Time and temp may vary.

1. Place in a microwave safe dish (not plastic).

2. Heat until food is fully hot and reaches a safe temperature.

3. Minimum 2 minutes.

Add your microwave time here: _____________.


Stove Top: Time and Temp may vary.

1. Place food in frying pan.

2. Add enough water to almost cover food.

3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.

Add your stove time here: _____________.


Oven Directions: Time and Temp may vary.

1. Place in oven safe pan.

2. Add a little water.

3. Heat until thoroughly warm, about 20 minutes.

Add your oven time here: _____________.







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