Sunday, March 31, 2024

Zesty Broccoli Casserole

 Here's another recipe I tried from Cooking Light Magazine. I modified it to make it gluten-free. You can't tell it's either low-fat or GF. It would make a nice dish to bring to a pot luck.

3 10-oz packages frozen broccoli florets, thawed
Cooking Spray (Pam)
1 1/2 C. fat-free milk
2 1/2 T. flour (I used rice flour)
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 Cup (3 oz.) shredded sharp cheddar cheese
1/2 Cup (4 oz.) fat-free cream cheese, softened
1 Cup fat-free mayo
3/4 Cup chopped onion (about 1/2 medium)
1 8 oz. can water chestnuts, rinsed, drained, and sliced
3/4 Cup bread crumbs (I made them from Kinnickknick bread)
2 tsp. butter, melted

1. Preheat oven to 375 degrees.

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 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.

4. Place bread crumbs in a small bowl. Drizzle with butter and toss. Sprinkle bread crumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375 degrees for 25 minutes, or until mixture begins to bubble and brown. Yield: 10 servings.

Calories: 140
Carbs 17.9

The bread crumbs make this dish high in carbs. Use low carb bread crumbs or cracker crumbs, or leave them out entirely. Broccoli has carbs, too, so go easy.

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