s BROCCOLI AND PARMESAN CASSEROLE ***
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s BROCCOLI AND PARMESAN CASSEROLE ***
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Ingredients
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Instructions *** 5-15-2011 still very good *** Instructions: 12-25-07 very good, mostly make ahead *** Broccoli is one of the best vegetable sources of calcium. Here it's paired with a bTchamel sauce thickened with cheese, which boosts the calcium even more. A short boil of the broccoli preserves the bright color for the dish. 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 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. Yield: 8 servings (serving size: about 1 cup) CALORIES 154 (30% from fat); FAT 5.1g (sat 3g,mono 0.5g,poly 0.3g); PROTEIN 11.9g; CHOLESTEROL 15mg; CALCIUM 274mg; SODIUM 415mg; FIBER 3.7g; IRON 1.5mg; CARBOHYDRATE 16.6g Cooking Light, AUGUST 2006 This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
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