Broccoli Rice Casserole

Yields: 5 servings | 3 pts per serving

My rating:

You may want to double this one... This casserole is fabulous!! The onion and cheese really give the broccoli a good flavor. It's also easy to throw together and very low in points. Enjoy!

Ingredients:

1 c. (4 oz) shredded reduced-fat sharp cheddar cheese
1 c. cooked long-grain rice (approx. 1/2 c. uncooked)
1/2 c. drained canned sliced mushrooms (I used 1 c. fresh mushrooms)
1/2 c. diced onion (I use 1 small cooking onion, grated)
1/4 c. skim milk
4 tsp reduced-calorie margarine
1/4 tsp salt
4 cups fresh broccoli crowns, chopped (or 20 oz frozen chopped broccoli, thawed and drained) *

* I highly recommend you just use fresh broccoli crowns. They are much easier to work with!

Optional
A sprinkling of breadcrumbs

Directions:

Preheat oven to 350 degrees F.

If you are using frozen broccoli, thaw and drain it. If you don't, the casserole may be a little watery and you may need to add 1 Tb. flour to thicken.

Combine the first 7 ingredients in a medium saucepan. (I saved a sprinkling of the cheese for the top of the casserole. This is optional.) 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. (If you use a glass casserole, no need for cooking spray) Bake at 350 degrees for 30 minutes. Sprinkle optional cheese and breadcrumbs on top.

Nutritional Info: (Per serving) 123 calories, 6 g. fat, 0 g. fiber

Yields 5 servings, approx 1 cup each.

Source: Cooking Light, May 1995, page 120