Check out this healthy version of a broccoli and cheese casserole from Baptist Health.
- Vegetable oil spray
- 1 medium onion, chopped
- 1 (10-oz.) package, frozen chopped broccoli
- 1 (7-oz.) package, long-grain and wild rice mix
- 1 T. margarine
- 1/4 tsp. salt
- 2 T. flour
- 1 c. evaporated skim milk or fat-free half-and-half
- 1 c. reduced-fat American or cheddar cheese
Lightly coat a 1 1/2-quart casserole dish with vegetable spray. Add broccoli and microwave using medium heat for 5 minutes, drain. Prepare rice using package directions. Add rice to casserole with broccoli. Set aside. Lightly coat saucepan with vegetable oil. Add onion and cook until transparent. Transfer onion to to casserole dish with broccoli and rice. Melt margarine in the same saucepan. Stir in salt and flour. Add milk gradually, stirring to mix well. Cook until thickened, stirring constantly, about 3-5 minutes. Stir in cheese until melted. Add cheese sauce to broccoli mixture in casserole dish. Stir to blend all ingredients well. Bake at 350 degrees for 30 minutes. Preparation time: 10 minutes. Bake time: 30 minutes.
Nutritional Information Per Serving: Calories: 189; Fat: 5g; Fiber: 2g; Carbohydrates: 16g; Protein: 8g; Sodium: 350mg.