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Cheesy Broccoli Cauliflower Casserole Recipe

Cheesy Broccoli Cauliflower Casserole Recipe photo by Taste of Home

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After I found this recipe in an old church cookbook, I adjusted it to make it lower in calories and fat. The creamy cheese sauce makes it a tasty way to get children to eat their vegetables.

This recipe is:

Healthy

Diabetic Friendly

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Cheesy Broccoli Cauliflower Casserole Recipe

Prep: 35 min. Bake: 25 min.

Yield: 5 Servings

35 25 60

Ingredients

1 tablespoon butter
4-1/2 teaspoons all-purpose flour
1-1/4 cups 1% milk
3/4 cup shredded reduced-fat cheddar cheese
1/3 cup grated Parmesan cheese
5 cups frozen broccoli florets, thawed
2-1/4 cups frozen cauliflowerets, thawed
1 cup cubed fully cooked lean ham
1 cup soft bread crumbs
Butter-flavored cooking spray

Directions

In a large saucepan, melt butter. Stir in flour until smooth; gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheeses; stir until melted.
Place vegetables in a 2-qt. baking dish coated with cooking spray; sprinkle with ham. Pour sauce over ham. Place bread crumbs in a small bowl; spray with butter-flavored spray. Sprinkle around the edge of casserole.
Bake, uncovered, at 350° for 25-30 minutes or until heated through and bubbly. Yield: 5 servings.

Nutritional Analysis: 1 serving equals 227 calories, 10 g fat (6 g saturated fat), 34 mg cholesterol, 707 mg sodium, 16 g carbohydrate, 3 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat, 1/2 starch.

Originally published as Cheesy Broccoli Cauliflower Casserole in Light & Tasty April/May 2005, p27

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Cheesy Broccoli Cauliflower Casserole

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(1-1) of 1 reviews

Reviewed on Nov. 17, 2011 by Loufrommaine

Even though I used real cheese instead of low fat. And whole milk, and a little extra seasoning, we found this very bland. We ate what was on our plates, and the leftovers went to the pigs.