Spiced Life Conversation Recipes: 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 for 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheese; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture over evenly over broccoli.
4. Place panko in a small bowl. Drizzle with butter and toss. Sprinkle the breadcrumb mixture evenly over the cheese mixture. Lightly spray the breadcrumb layer with cooking spray. Bake at 375°F for 25 minutes or until mixture begins to bubble and the breadcrumbs brown.
The 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.