|Meat/Chicken||2 Cup (32 tbs), cooked and diced|
|Broccoli||1 Pound, cooked, cut into 1-inch strips|
|Whole wheat flour||4 Tablespoon|
|Milk||3 Cup (48 tbs)|
|Milk powder||1 Cup (16 tbs)|
|Whole wheat bread crumbs||3 Tablespoon|
|Cheddar cheese||2 Tablespoon, grated|
Arrange a layer of meat or chicken at bottom of oiled casserole.
Alternate with layer of broccoli, then layer of onions, until all ingredients are used.
Prepare a white sauce as follows Heat oil.
Blend flour, milk, milk powder, tarragon and yeast together.
Add to oil and blend again.
Heat mixture in double boiler.
Stir until smooth and thick.
Pour sauce over casserole.
Sprinkle top with mixture of bread crumbs and cheese.
Bake at 375Â° F. for 20 to 25 minutes.
Calories 423 Calories from Fat 188
% Daily Value*
Total Fat 21 g32.5%
Saturated Fat 7.6 g37.8%
Trans Fat 0 g
Cholesterol 52 mg17.3%
Sodium 182.3 mg7.6%
Total Carbohydrates 33 g11%
Dietary Fiber 5.2 g20.8%
Sugars 13.1 g
Protein 28 g56.4%
Vitamin A 14.2% Vitamin C 122.7%
Calcium 29% Iron 7.1%
*Based on a 2000 Calorie diet