Cheesy Broccoli Cauliflower Casserole Recipe

Nutrition Facts

  • One serving:
  • Calories:
  • 227
  • Fat:
  • 10 g
  • Saturated Fat:
  • 6 g
  • Cholesterol:
  • 34 mg
  • Sodium:
  • 707 mg
  • Carbohydrate:
  • 16 g
  • Fiber:
  • 3 g
  • Protein:
  • 18 g
  • Diabetic Exchange:
  • 2 lean meat, 1 vegetable, 1 fat, 1/2 starch.


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Cheesy Broccoli Cauliflower Casserole

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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.

SERVINGS: 5

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 35 min. Bake: 25 min.

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
  • 1 package (14 ounces) 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 saucepan, melt butter. Stir in flour until smooth; gradually add the 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 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.


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