Broccoli Rice Casserole
|Chopped broccoli||3 Cup (48 tbs) (Fresh)|
|Margarine stick||5 Teaspoon, divided (1 Tablespoon Plus 2 Teaspoons)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|All purpose flour||3 Tablespoon|
|Dry mustard||1⁄2 Teaspoon|
|Skim milk||1 1⁄4 Cup (20 tbs)|
|Cooked long grain rice||1 3⁄4 Cup (28 tbs), cooked without salt or fat|
|Shredded reduced fat sharp cheddar cheese||4 Ounce (1 Cup)|
|Nonfat mayonnaise||1⁄4 Cup (4 tbs)|
|Vegetable cooking spray||1|
|Crushed unsalted melba toast||1⁄3 Cup (5.33 tbs)|
Cook chopped broccoli in boiling water 3 minutes or until crisp-tender.
Drain and plunge into cold water; drain again.
Melt 1 tablespoon plus 1 teaspoon margarine in a medium saucepan over medium heat; add onion, and saute 3 minutes or until tender.
Add flour and mustard; cook 1 minute, stirring constantly with a wire whisk.
Gradually add milk, stirring constantly.
Cook an additional 2 minutes or until thickened and bubbly, stirring constantly.
Remove from heat; stir in pepper.
Combine broccoli, milk mixture, rice, cheese, and mayonnaise in a bowl; stir well.
Spoon into a shallow 2-quart baking dish coated with cooking spray.
Melt remaining 1 teaspoon margarine, and combine with melba toast crumbs; sprinkle over broccoli mixture.
Bake at 350° for 25 minutes or until thoroughly heated.
Serving size: Complete recipe
Calories 1416 Calories from Fat 452
% Daily Value*
Total Fat 50 g77.5%
Saturated Fat 18.3 g91.7%
Trans Fat 0 g
Cholesterol 69.3 mg23.1%
Sodium 1919.5 mg80%
Total Carbohydrates 181 g60.2%
Dietary Fiber 22.9 g91.5%
Sugars 31.6 g
Protein 70 g140.6%
Vitamin A 99% Vitamin C 790.3%
Calcium 164.7% Iron 35.1%
*Based on a 2000 Calorie diet