BROCCOLI PARMESAN CASSEROLE

(from kylerhea’s recipe box)

Per Serving: 174 Cal (20% from Fat, 31% from Protein, 49% from Carb); 14 g Protein; 4 g Tot Fat; 2 g Sat Fat; 22 g Carb; 4 g Fiber; NetCarb18; 277 mg Calcium; 2 mg Iron; 480 mg Sodium; 10 mg Cholesterol; Weight Watchers 3 points

Source: Veggie venture

Serves 8 people

Categories: Broccoli, June2011, casserole, dairy

Ingredients

  • BROCCOLI
  • Salted water to cover
  • 2 pounds fresh broccoli
  • SAUCE
  • 1/3 cup flour
  • 1/4 teaspoon table salt
  • 1/4 teaspoon dry mustard powder
  • 1 1/2 cups skim milk (I was out of milk, too, so watered down some half & half)
  • 1 cup fat-free chicken broth (I used a bouillion cube)
  • 1 cup grated cheese (I used provolone, the recipe called for reduced-fat extra sharp cheddar)
  • 6 tablespoons grated Parmesan cheese
  • 1/4 teaspoon pepper
  • [Diced pimento - for color, I skipped this]
  • TOPPING
  • 1 cup bread crumbs (I used panko, the recipe called for 12 ground garlic melba toasts)
  • 2 tablespoons grated Parmesan
  • Cooking spray

Directions

  1. Preheat oven to 400F (to save oven time, do this about the time the broccoli’s done).

  2. BROCCOLI Bring the salted water to a boil in a large covered pot. While the water heats, trim the broccoli. (Use a vegetable peeler to pare away as much thick skin as can be reached on the trunks. Chop the trunks into bite-size pieces and set aside. Cut the florets into bite-size pieces and separately set aside. Why separately? Because they need different cooking times.) Drop the trunks into the water and let cook til soft about 7 minutes. Remove from the water with a slotted spoon and drain in a colander. Drop florets into the water and cook for about 4 minutes, until cooked but still bright green. Drain in a colander.

  3. SAUCE In a medium saucepan on MEDIUM, stir together the flour, salt and mustard. A tablespoon at a time to start, stir in the milk and chicken broth, incorporating each new addition before adding more. Let cook until thickened, about 10 minutes, stirring often. Stir in 1 cup of the grated cheese, Parmesan and pepper. Gently combine the broccoli and sauce (use the pan the broccoli cooked in). Transfer to a well-greased baking pan.

  4. TOPPING Mix the bread crumbs and Parmesan and sprinkle over top. Spray the top with cooking spray. Bake for 15 – 20 minutes. Let rest for 5 minutes before serving.

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