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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Broccoli and corn side dish 

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Author: Message: Sorting Last Post on Top

Posts: 1,152
7/2/08 11:15 P

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Broccoli and corn side dish - July, 2000 newsletter

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 oz. can) cream-style corn
1 scant cup shredded kraft reduced-fat cheddar chesse

Preheat oven to 350 degrees. Spray an 8-by-8-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 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 1/4Ve, 1 Br, 1 Pr

169 Calories, 5gm Fa,9gm Pr,22gm Ca,425 mg So,176mg Cl,3 gm Fi

DIABETIC: 1 Ve, 1 St, I Mt

1. Thaw broccoli by placing in a colander and rinsing under hot water
for one minute.
2. A self-seal sandwich bag works great for crushing crackers. I
really liked it.
3-points WW

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