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Makeover Creamy Broccoli Casserole Recipe
Makeover Creamy Broccoli Casserole Recipe photo by Taste of Home

Makeover Creamy Broccoli Casserole Recipe

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I have to watch my fat intake, so I'm always looking for ways to make my cooking as healthy as possible. I adapted a family recipe to fit my diet. The better-for-you broccoli bake takes advantage of several fat-free or reduced-fat products. It calls for fat-free mayonnaise, reduced-fat cheese, reduced-fat crackers and reduced-fat reduced-sodium condensed soup.—Carolyn Creasman, Gastonia, North Carolina
TOTAL TIME: Prep: 10 min. Bake: 25 min.
MAKES:9 servings
TOTAL TIME: Prep: 10 min. Bake: 25 min.
MAKES: 9 servings

Ingredients

  • 6 cups frozen chopped broccoli
  • 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
  • 1 cup fat-free mayonnaise
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1/2 cup egg substitute
  • 1 small onion, finely chopped
  • 3 tablespoons butter, melted
  • 1/4 cup reduced-fat butter-flavored crackers (about 6 crackers)
  • Refrigerated butter-flavored spray

Nutritional Facts

One serving equals 145 calories, 8 g fat (5 g saturated fat), 25 mg cholesterol, 422 mg sodium, 12 g carbohydrate, 3 g fiber, 7 g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 fat, 1/2 starch.

Directions

  1. Place 1 in. of water and broccoli in a large saucepan; bring to a boil. Reduce heat; cover and simmer for 5-8 minutes or until crisp-tender. Meanwhile, in a bowl, combine the soup, mayonnaise, cheese, egg substitute, onion and butter. Drain broccoli; gently stir into soup mixture.
  2. Pour into a 1-1/2-qt. baking dish coated with cooking spray. Sprinkle with crushed crackers. Spritz crumbs with butter-flavored spray. Bake, uncovered, at 350° for 25-30 minutes or until heated through. Yield: 9 servings.
Originally published as Makeover Creamy Broccoli Casserole in Light & Tasty December/January 2003, p15

Nutritional Facts

One serving equals 145 calories, 8 g fat (5 g saturated fat), 25 mg cholesterol, 422 mg sodium, 12 g carbohydrate, 3 g fiber, 7 g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 fat, 1/2 starch.

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