Zesty Broccoli Casserole

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

Yield:

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

Recipe from

Nutritional Information

Calories 141
Caloriesfromfat 31 %
Fat 4.9 g
Satfat 2.6 g
Monofat 1.3 g
Polyfat 0.7 g
Protein 8.6 g
Carbohydrate 17.9 g
Fiber 4.1 g
Cholesterol 15 mg
Iron 1 mg
Sodium 484 mg
Calcium 173 mg

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.

Note:

July 2006