Recipe: Broccoli Casserole


Ingredients:

  • 3 (10-ounce) packages broccoli florets, thawed

  • Cooking Spray

  • 1 1/2 cups fat-free milk

  • 2 1/2 Tablespoons all-purpose flour

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 3/4 cup (3 ounces) shredded sharp cheddar cheese

  • 1/2 cup (4 ounces) fat-free cream cheese, softened

  • 1 cup fat-free mayonnaise

  • 3/4 cup chopped onion (about 1/2 medium)

  • 1 (8-ounce) can water chestnuts, rinsed, drained and sliced

  • 3/4 cup panko

  • 2 teaspoons butter, melted

Directions:

1. Preheat oven to 375°F.

2. Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.

3. Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture over evenly over broccoli.

4. Place panko in small bowl. Drizzle with butter and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375°F for 25 minutes or until mixture begins to bubble and breadcrumbs brown.

Recipe makes 10 servings.


Nutrition Information Per Serving: 141 Calories, 4.9 g Fat (2.6 g Saturated Fat, 0 g Trans Fat), 15 mg Cholesterol, 484 mg Sodium, 17.9 g Carbohydrates, 4.1 g Fiber, 8.6 g Protein.

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