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    Buffet Broccoli Casserole


    Source of Recipe


    JoAnna M. Lund


    Recipe Introduction


    Serve this when you want to "show off" a bit! No one will believe that it's both easy and healthy.
    Serves 6


    List of Ingredients


    • 1/2 cup chopped onion
    • 4 cups frozen chopped broccoli, thawed
    • 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
    • 1/2 cup Kraft fat-free mayonnaise
    • 3/4 cup (3 ounces) shredded Kraft reduced-fat Chedder cheese
    • 1/4 cup chopped pecans
    • 15 Ritz Reduced Fat Crackers, made into crumbs


    Instructions


    1. Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in broccoli. Continue cooking for 2 to 3 minutes, stirring often. Add mushroom soup, mayonnaise, and Chedder cheese. Mix well to combine. Fold in pecans. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Lightly spray top with butter-flavored cooking spray. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.


    Final Comments


    Each serving equals:
    HE: 1 1/2 Vegetable, 2/3 Protein, 2/3 Fat, 1/2 Bread, 1/2 Slider, 1 Optional Calorie
    **********************************************************
    180 Calories, 8gm Fat, 8gm Protein, 19gm Carbohydrate,
    568mg Sodium, 208mg Calcium, 4gm Fiber
    **********************************************************
    DIABETIC: 1 1/2 Vegetable, 1 Starch, 1/2 Protein, 1/2 Fat

    "Healthy Exchanges Food Newsletter, October 2002, pg. 6."

 

 

 


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