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Post by Tia on Aug 26, 2005 17:16:30 GMT -5
Broccoli Casserole
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese 1 cup cooked long-grain rice 1/2 cup drained canned sliced mushrooms 1/2 cup diced onion 1/4 cup skim milk 4 teaspoons reduced-calorie margarine 1/4 teaspoon salt 2 (10-ounce) packages frozen chopped broccoli, thawed Vegetable cooking spray
Combine the first 7 ingredients in a medium saucepan; cook over low heat 4 minutes or until cheese melts, stirring constantly. Add the broccoli, and cook 2 minutes or until thoroughly heated, stirring frequently. Spoon mixture into a 2-quart casserole coated with cooking spray. Bake at 350° for 30 minutes.
Yield: 5 servings (serving size: 1 cup)
NUTRITION PER SERVING CALORIES 174(33% from fat); FAT 6.4g (sat 2.9g,mono 1.8g,poly 0.9g); PROTEIN 12g; CHOLESTEROL 16mg; CALCIUM 304mg; SODIUM 427mg; FIBER 3.5g; IRON 1.5mg; CARBOHYDRATE 19.1g
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