Zesty Broccoli Casserole

Regular breadcrumbs can be used in place of the panko. If the broccoli florets are very large, cut them into bite-sized pieces.

Yield: 10 servings (serving size: about 3/4 cup)

Ingredients

• 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)
• 2  teaspoons  butter, melted

Preparation

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.

Nutritional Information

Calories:

141 (31% from fat)

Fat:

4.9g (sat 2.6g,mono 1.3g,poly 0.7g)

Protein:

8.6g

Carbohydrate:

17.9g

Fiber:

4.1g

Cholesterol:

15mg

Iron:

1mg

Sodium:

484mg

Calcium:

173mg