Cheesy Broccoli Cauliflower Casserole
TOTAL TIME: Prep: 35 min. Bake: 25 min.
YIELD: 5 servings.
After I found this broccoli cauliflower casserole 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. —Nancy Whitford, Edwards, New York
Ingredients
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1 tablespoon butter
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4-1/2 teaspoons all-purpose flour
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1-1/4 cups 1% milk
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3/4 cup shredded reduced-fat cheddar cheese
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1/3 cup grated Parmesan cheese
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5 cups frozen broccoli florets, thawed
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2-1/4 cups frozen cauliflowerets, thawed
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1 cup cubed fully cooked lean ham
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1 cup soft bread crumbs
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Butter-flavored cooking spray
Directions
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1.
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.
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2.
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.
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3.
Bake, uncovered, at 350° for 25-30 minutes or until heated through and bubbly.
Nutrition Facts
1 cup: 227 calories, 10g fat (6g saturated fat), 34mg cholesterol, 707mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat, 1/2 starch.
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