Thursday, August 10, 2006
Broccoli Parmesan Casserole
From August 2006 Cooking Light
Broccoli and Parmesan Casserole
Broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel 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)
NUTRITION PER SERVING
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
Categories: easy_sides, casseroles
Broccoli and Parmesan Casserole
Broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel 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)
NUTRITION PER SERVING
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
Categories: easy_sides, casseroles
