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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Broccoli Cheese Casserole 

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Author: Message: Sorting Last Post on Top

Posts: 5,801
6/2/08 4:35 P

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Broccoli Cheese Casserole Serves 6
From Grandma's Comfort Food Made Healthy

1 (10 3/4 oz) can Healthy Request Cream of Mushroom soup
1 1/2 cups (6 oz) shredded Kraft reduced fat Cheddar cheese
1/3 cup f/f milk
1 tsp. Worcestershire sauce
1/3 cup Land O Lakes no fat sour cream
1 cup (3 oz) uncooked Minute Rice
3 cups frozen cut broccoli, slightly thawed

Preheat oven to 350 degrees. Spray an 8 x 8 inch baking dish with butter flavored cooking spray. In a large saucepan, combine mushroom soup, Cheddar cheese, skim milk, and Worcestershire sauce. cook over medium heat until cheese melts, stirring constantly. Remove from heat. Add sour cream and uncooked rice. Mix well to combine. Stir in broccoli. Pour mixture into prepared baking dish. Cover and bake for 30 min. Uncover and continue baking for 15 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

Each serving equals:
HE: 1 1/4 protein, 1 veg, 1/2 bread, 1/2 slider, 6 optional calories

162 cal, 6g fat, 11g protein, 16g carbo, 506 mg sodium, 292 mg calcium, 1g fiber

Diabetic: 1 meat, 1 veg, 1 starch/carbo

Ann in San Diego

 current weight: 0.0  under

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