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Ingredientes
- 3 c. minced broccoli, fresh or possibly frzn
- 1 tbsp. + 2 teaspoon light butter, divided
- 1/4 c. finely minced onion
- 3 tbsp. plain flour
- 1 1/4 c. lowfat milk
- 1 3/4 c. cooked rice, lightly salted
- 4 ounce. shredded reduced fat cheddar cheese
- 1/4 c. low fat mayonnaise
- Pam
- 1/3 c. crushed unsalted Melba toast (about 5), or possibly dry bread crumbs
Direcciones
- Cook broccoli till crisp tender. Drain. Heat 1 Tbsp. and 1 tsp. butter; add in onion and saute/fry. Add in flour and cook 1 minute, stirring constantly. Continue cooking till thick and bubbly, about 2 min.
- Combine broccoli, lowfat milk mix, rice, cheese and mayonnaise and mix well. Spoon into a shallow 2 qt casserole sprayed with Pam.
- Combine remaining butter and bread crumbs and sprinkle over mix. Bake at 325 degrees for 25 min. 170 calories per serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 169g | |
| Recipe makes 6 servings | |
| Calories 287 | |
| Calories from Fat 159 | 55% |
| Total Fat 18.07g | 23% |
| Saturated Fat 7.48g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 31mg | 10% |
| Sodium 235mg | 10% |
| Potassium 217mg | 6% |
| Total Carbs 22.46g | 6% |
| Dietary Fiber 1.2g | 4% |
| Sugars 3.55g | 2% |
| Protein 9.15g | 15% |
