Crunchy Broccoli Casserole

  • Serves: 8


Description

Put this attractive casserole together early in the day, refrigerate, then bake just in time for your dinner guests to enjoy.

Ingredients

Vegetable oil spray
1 bunch fresh broccoli (about 1 3/4 pounds)
Sauce
2 tablespoons fat-free, low-sodium chicken broth
1 large onion, finely chopped
1/2 medium red bell pepper, diced
1/4 cup all-purpose flour
1 cup fat-free milk
2 cups fat-free, low-sodium chicken broth
1/4 cup grated Romano or Parmesan cheese
1 tablespoon finely chopped fresh basil or 1 teaspoon dried, crumbled
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon white pepper
**********
1 cup unseasoned croutons, coarsely crushed
2 tablespoons finely chopped walnuts, dry-roasted

Cooking Instructions

Preheat the oven to 400°F. Lightly spray a 13?9?2-inch baking dish with vegetable oil
spray.

Peel any broccoli stems that seem tough. Cut the broccoli into 4-inch pieces. Steam for 4 minutes. Arrange in two lengthwise rows in the baking dish. Set aside.

In a medium saucepan, heat 2 tablespoons broth over medium-high heat. Add the onion and bell pepper and cook for 2 to 3 minutes, or until the onion is soft.

In a small bowl, whisk together the flour and milk. Whisk the milk mixture and 2 cups broth into the onion mixture. Reduce the heat to medium and cook, whisking constantly, until thickened.

Whisk in the remaining sauce ingredients. Pour over the broccoli.

In a small bowl, stir together the croutons and walnuts. Sprinkle over the broccoli and sauce.

Bake for 20 to 25 minutes, or until the sauce is bubbly.


Nutritional Analysis
Per serving
Calories Per Serving
107
Total Fat
2.5 g
Saturated Fat
.5 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
.5 g
Cholesterol
2 mg
Sodium
184 mg
Carbohydrates
17 g
Fiber
4 g
Sugar
5 g
Protein
6 g

Dietary Exchanges


1/2 starch, 2 vegetable, 1/2 fat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.