Broccoli and Parmesan Casserole

Broccoli and Parmesan Casserole Recipe
Randy Mayor
Broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel sauce thickened with cheese, which boosts the calcium even more. A short boil of the broccoli preserves the bright color for the dish.

Yield:

8 servings (serving size: about 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 154
Caloriesfromfat 30 %
Fat 5.1 g
Satfat 3 g
Monofat 0.5 g
Polyfat 0.3 g
Protein 11.9 g
Carbohydrate 16.6 g
Fiber 3.7 g
Cholesterol 15 mg
Iron 1.5 mg
Sodium 415 mg
Calcium 274 mg

Ingredients

8 cups coarsely chopped broccoli florets (about 2 pounds)
1/3 cup all-purpose flour (about 1 1/2 ounces)
1/4 teaspoon salt
1/4 teaspoon dry mustard
1 1/2 cups fat-free milk
1 cup fat-free, less-sodium chicken broth
1 cup (4 ounces) reduced-fat shredded extrasharp cheddar cheese
1/2 cup (2 ounces) grated Parmesan cheese, divided
2 tablespoons diced pimientos, drained
1/4 teaspoon freshly ground black pepper
Cooking spray
12 garlic melba toast rounds

Preparation

Preheat oven to 400°.

Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.

Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and pepper. Add broccoli, tossing to coat.

Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.

Place garlic melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly. Let stand for 5 minutes before serving.

Note:

Maureen Callahan,

Cooking Light

August 2006
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