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Prep Time: 20 Minutes Cook Time: 25 Minutes |
Ready In: 45 Minutes Servings: 8 |
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I found this recipe in a Dec 1990 Cooking Light magazine. I'm putting it here for safe keeping since it took me years to find the magazine again Ingredients:
3 cups chopped fresh broccoli |
1 tablespoon margarine, divided |
2 teaspoons margarine, divided |
1/4 cup chopped onion |
3 tablespoons all-purpose flour |
1/2 teaspoon dry mustard |
1 1/4 cups skim milk |
1/8 teaspoon black pepper |
1 3/4 cups cooked long-grain rice (cooked without salt or fat) |
1 cup shredded reduced-fat sharp cheddar cheese |
1/4 cup fat-free mayonnaise |
1/3 cup crushed unsalted melba toast |
Directions:
1. Preheat oven to 350°F.
2. Cook broccoli in boiling water for 3 minutes until crisp tender.
3. Drain broccoli and plunge into cold water.
4. Drain again and set aside.
5. Melt 1 Tablespoon plus 1 teaspoon of margarine over medium heat.
6. Sauté onion for 3 minutes or until tender.
7. Add flour and mustard and cook 1 minute stirring constantly with a wire whisk.
8. Gradually add the skim milk while stirring constantly.
9. Cook an additional 2 minutes or until thickened and bubbly, stirring constantly.
10. Remove from heat and add pepper.
11. Combine the broccoli, milk mixture, rice, cheese and mayonnaise in a bowl; stir well.
12. Spoon into a shallow 2 quart casserole dish that has been sprayed with cooking spray.
13. Melt remaining teaspoon of margarine and combine with crushed melba toast, sprinkle on top of casserole.
14. Bake at 350°F for 25 minutes or until heated through.
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