Broccoli-Rice Casserole (4 PTS)

Recipe Ingredients

4 cups	584g / 20oz	Chopped broccoli
5 teaspoons	25ml	Margarine - divided
1/2 cup	31g / 1.1oz	Chopped onion
3 tablespoons	45ml	All-purpose flour
1/2 teaspoon	2.5ml	Dry mustard
1 1/2 cups	355ml	Skim milk
1/4 teaspoon	1.3ml	Salt
1/8 teaspoon	0.6ml	Pepper
1 1/2 cups	240g / 8.5oz	Long-grain rice - hot & cooked
1 cup	146g / 5.1oz	Fat-free cheddar cheese - sharp & shredded
1/4 cup	59ml	Fat-free mayonnaise
		Cooking spray
1/3 cup	48g / 1.7oz	Melba toast - unsalted & crushed about 5 pieces

Recipe Instructions

Cook chopped broccoli in boiling water 3 minutes or until crisp-tender.

Drain and plunge into cold water; drain again and set aside. Preheat oven

to 350°F.

Melt 4 teaspoons margarine in a medium saucepan over medium heat. Add

onion; saute 3 minutes or until tender. Add flour and mustard; cook 1

minute, stirring constantly with a whisk. Gradually add milk, stirring

constantly; cook an additional 3 minutes or until thick and bubbly,

stirring constantly. Remove from heat; stir in salt and pepper. Combine

broccoli, milk mixture, rice, cheese, and mayonnaise in a bowl. Spoon into

a shallow 2-quart casserole coated with cooking spray.

Melt 1 teaspoon margarine, and combine with melba toast crumbs; sprinkle

over broccoli mixture. Bake at 350°F for 25 minutes or until thoroughly

heated.

Yield: 8 servings (serving size: 1/2 cup).

Calories 167 (29% from fat); protein 8.6g; fat 5.5g; carbohydrate 20.8g;

cholesterol 10mg; sodium 357mg.

Busted by Gail Shermeyer <[email protected]>

Source:
Best of Cooking Light Holidays, 1997

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.