- 3 (10-ounce) packages frozen 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 (Japanese breadcrumbs; can also use regular breadcrumbs)
- 2 teaspoons butter, melted
- Preheat oven to 375°.
- Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.
- 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 evenly over broccoli.
- Place Panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25 minutes or until mixture begins to bubble and breadcrumbs brown.
*Scaling Amounts: For Thanksgiving, I bought a 40 ounce bag of frozen broccoli florets and upped the other ingredients by about 1/4. (But this is one of those recipes that doesn't have to be exact!) I used a 9 x 13 deep casserole and it was enough for 20 teens and adults (a few of those teens are pretty picky!) At Christmas, I doubled the recipe, using most of a 64-ounce bag of broccoli and an 11 x 17 casserole dish for 22 people and there was lots left over.
Nutritional Information
Amount per serving
Calories: 141
Calories from fat: 31%
Fat: 4.9g
Saturated fat: 2.6g
Monounsaturated fat: 1.3g
Polyunsaturated fat: 0.7g
Protein: 8.6g
Carbohydrate: 17.9g
Fiber: 4.1g
Cholesterol: 15mg
Iron: 1mg
Sodium: 484mg
Calcium: 173mg
Cooking Light
JULY 2006
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3 comments:
We like that recipe, although I have to cut it in half since there's just the two of us. Your post has reminded me that I haven't made this in a little while, so I'm going to add the ingredients to the grocery list. This will be the perfect side dish for the roast chicken that I'm going to make this weekend. ;-)
thanks for this...we have new diabetics, too...
will try for our next family get together
I definitely will try this...it sounds yummy.
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