Broccoli Casserole (to honor our webmistress)

Broccoli Casserole
Lunch Bunch January 2007
Adapted from Cooking Light with changes from Amy Spar

Broccoli is one of the best vegetable sources of calcium. Here it's paired with a béchamel sauce thickened with cheese, which boosts the calcium even more.

8 cups coarsely chopped broccoli florets (about 2 pounds)
1/3 cup all-purpose flour (about 1 1/2 ounces)
¼ teaspoon salt
¼ teaspoon dry mustard
1 ½ cups fat-free milk
1 cup veggie broth
1 cup (4 ounces) reduced-fat shredded extra sharp cheddar cheese
½ cup (2 ounces) grated Parmesan cheese, divided
¼ teaspoon freshly ground black pepper
Cooking spray
12 garlic melba toast rounds

1. Preheat oven to 400°.
2. Cook broccoli in boiling water 2 minutes or until crisp-tender; drain.
3. Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the milk and broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly. Remove from heat, and add cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pepper. Add broccoli, tossing to coat.
4. Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray.
5. Place garlic melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray.
6. Bake at 400° for 15 minutes or until bubbly. Let stand for 5 minutes before serving.

Yield: 8 servings (serving size: about 1 cup)

NUTRITION PER SERVING
CALORIES 154(30% from fat); FAT 5.1g (sat 3g,mono 0.5g,poly 0.3g); PROTEIN 11.9g; CHOLESTEROL 15mg; CALCIUM 274mg; SODIUM 415mg; FIBER 3.7g; IRON 1.5mg; CARBOHYDRATE 16.6