Brussels Sprouts-and-Rice Casserole

Yield: 6 servings (serving size: 1/2 cup)

Ingredients

• 1  (10-ounce) package frozen Brussels sprouts
• 1/4  cup  water
• 1  tablespoon  stick margarine
• 2  tablespoons  all-purpose flour
• 1 1/2  cups  1% low-fat milk
• 1/4  teaspoon  salt
• 1/8  teaspoon  white pepper
• Cooking spray
• 1  cup  cooked long-grain rice
• 1  ounce  thinly sliced prosciutto or ham, cut into thin strips
• 1/4  cup  fresh breadcrumbs
• 2  tablespoons  grated fresh Parmesan cheese

Preparation

Preheat oven to 375°.

Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.

Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.

Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

Nutritional Information

Calories:

133 (26% from fat)

Fat:

3.9g (sat 1.4g,mono 1.5g,poly 0.8g)

Protein:

6.6g

Carbohydrate:

18.5g

Fiber:

2.6g

Cholesterol:

7mg

Iron:

1.2mg

Sodium:

280mg

Calcium:

129mg