- 10
Ingredients
- 3 (10oz) 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 pepper
- 1/4 cup (3oz) shredded sharp cheddar cheese
- 1/2 cup (4oz) fat-free cream cheese, softened
- 1 cup fat-free mayonnaise
- 3/4 cup chopped onion (1/2 medium)
- 1 (8oz) can water chestnuts, rinsed, drained, and sliced
- 3/4 cup panko breadcrumbs
- 2 teaspoons butter, melted
Preparation
Step 1
Preheat oven to 375 degrees.
Arrange broccoli florets in an even layer in an 11 x 7 inch baking dish coated with cooking spray. Set aside.
Combine milk, flour, salt, and black pepper in a large saucepan over medium-high heat. bring to 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 tossing well. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumbs with cooking spray. Bake for 25 minutes or until mixture bubbles and bread crumbs brown.
Per serving (about 3/4 cup):
141 calories, 4.9g fat, 2.6g sat fat, 8.6g protein, 17.9g carbs, 4.1g fiber, 484mg sodium.