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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Broccoli Corn Bake 


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SKYBOYSMOM
Posts: 1,152
7/2/08 11:16 P

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Broccoli Corn Bake
Serves 6

3 cups frozen cut broccoli, thawed and finely chopped
2 cups water
1 (12 oz) can evaporated fat-free milk
3 tbsps all-purpose flour
3/4 cup (3 oz) shredded reduced-fat Cheddar cheese
1 (4 oz) can sliced mushrooms, drained
2-1/2 cups frozen whole-kernel corn, thawed
2 tbsps Splenda Granular
1/8 tsp black pepper

Preheat oven to 350 deg F. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray: In a medium saucepan, cook broccoli in water
just until tender; Drain well. In a covered jar, combine evaporated milk and
flour. Shake well to blend. Pour milk mixture into same saucepan. Add
Cheddar cheese and mushrooms. Mix well to combine. Cook over medium
heat until mixture thickens and cheese melts, stirring often Stir in broccoli and
com. Add Splenda and black pepper. Mix well to combine. Pour into prepared
baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and
let set for 5 minutes. Divide into 6 servings.

207 Calories;3g Fat;13g Protein;32g Carbs;331mg odium;4g Fiber
Exchanges: 1 Vegetable; 1 Starch; 1/2 Meat; 1/2 fat-free Milk
Healthy Exchanges by JoAnna Lund






 
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