Rating: 4 stars
8 Ratings
  • 5 star values: 3
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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.

Maureen Callahan
Recipe by Cooking Light August 2006

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Credit: Randy Mayor

Recipe Summary test

Yield:
8 servings (serving size: about 1 cup)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • 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.

Nutrition Facts

154 calories; calories from fat 30%; fat 5.1g; saturated fat 3g; mono fat 0.5g; poly fat 0.3g; protein 11.9g; carbohydrates 16.6g; fiber 3.7g; cholesterol 15mg; iron 1.5mg; sodium 415mg; calcium 274mg.
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