3 cups frozen cut broccoli, thawed 3/4 cup finely chopped onion 10 Ritz reduced fat crackers, made into crumbs 1 egg, beaten or equivalent in egg substitute 2 cups (one 16 ounce can) cream style corn* 1 scant cup shredded Kraft reduced fat Cheddar cheese
Preheat oven to 350 degrees. Spray an 8 by i inch baking dish with butter flavored cooking spray. In a large bowl, combine broccoli and onion. Set aside. In a small bowl, combine cracker crumbs and egg. Set aside. Spread half of corn in prepared baking dish. Top with half of broccoli mixture and half of crumb mixture. Repeat layers. Sprinkle Cheddar cheese evenly over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.
Serves 6 - Each serving equals: HE: 1 1/4 Ve, 1 Br, 1 Pr ********** 169 Calories, 5 gm Fa, 9 gm Pr, 22gm Ca, 425 mg So, 176 mg Cl, 3 gm Fa ********** Diabetic: 1 Ve, 1 St, 1 Mt
HINTS: 1. Thaw broccoli by placing in colander and rinsing under hot water for one minute. 2. A self seal sandwich bag works great for crushing crackers.
Healthy Exchanges Newsletter, Vol IX, Issue 7 - July 2000, pg 11 Joanna M Lund
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