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Broccoli and Parmesan Casserole Recipe

Broccoli and Parmesan Casserole Recipe

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Ingredients

Count

Nutrition

145

Calories

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Ingredients:

Serving

8 cups coarsely chopped broccoli florets (about 2 lb)
1/3 cup all-purpose flour (about 1 1/2 oz)
1/4 tsp salt
1/4 tsp dry mustard
1 1/2 cups fat-free milk
1 cup fat-free , less-sodium chicken broth
1 cup (4 oz) reduced-fat shredded extrasharp cheddar cheese
1/2 cup (2 oz) grated parmesan cheese, divided
2 tbsp diced pimientos, drained
1/4 tsp freshly ground black pepper
cooking spray
12 garlic melba toast rounds

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	145.17 Kcal (608 kJ)
Calories from fat	19.08 Kcal
		% Daily Value*
Total Fat	2.12g	3%
Cholesterol	3.35mg	1%
Sodium	318.46mg	13%
Potassium	529.76mg	11%
Total Carbs	24.62g	8%
Sugars	12.94g	52%
Dietary Fiber	3.9g	16%
Protein	9.25g	19%
Vitamin C	102mg	170%
Iron	2.1mg	12%
Calcium	156mg	16%

Amount Per 100 g
Calories	71.76 Kcal (300 kJ)
Calories from fat	9.43 Kcal
		% Daily Value*
Total Fat	1.05g	3%
Cholesterol	1.66mg	1%
Sodium	157.41mg	13%
Potassium	261.86mg	11%
Total Carbs	12.17g	8%
Sugars	6.4g	52%
Dietary Fiber	1.93g	16%
Protein	4.57g	19%
Vitamin C	50.4mg	170%
Iron	1mg	12%
Calcium	77.1mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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