Broccoli, Cheese and Rice Casserole
Yield: 8 (1/2 cup) servings; 3 points per serving
1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
Preheat oven to 350°. Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.
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Oven Roasted Broccoli with Parmesan
Yield: 4 servings; 0 points per serving
1 pound broccoli -- trimmed
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1 teaspoon olive oil
1 tablespoon Parmesan cheese -- grated
Steam the broccoli until just cooked, drain and cool.
Heat oven to 400F. Place broccoli on a cookie sheet. Sprinkle with salt pepper, and then drizzle with olive oil. Toss to coat. Sprinkle cheese over broccoli and toss to coat again.
Roast in oven until edges start to brown, about 10 minutes. Serve warm.
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Broccoli "Trees" With Honey-Dijon Dipping Sauce
Yield: 4 servings; 1 point per serving
1 pound fresh broccoli -- ends trimmed,
cut into spears with 2 or 3 florets each
6 tablespoons Fat Free Honey Dijon Salad Dressing
3 tablespoons fat-free sour cream
Bring 1 inch of water to a boil in a large skillet. Place broccoli on steamer basket and set over water. Cover and steam until crisp-tender, about 8 to 10 minutes; drain.
In a medium bowl, whisk dressing and sour cream together until smooth.
Arrange broccoli spears on a serving plate with a bowl of dipping sauce in center.
Note: Consider making the dipping sauce for the kids with reduced-fat sour cream and dressing instead of fat-free.
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Sauteed Broccoli With Garlic & Lemon
Yield: 4 servings; 1 point per serving
1 pound broccoli florets
1/2 cup low sodium chicken broth
4 tsp olive oil
6 cloves garlic -- minced
1/4 tsp salt
2 Tbsp fresh lemon juice
Steam the broccoli until barely tender, about 3 minutes.
Combine the broth and oil in a nonstick skillet over medium-high heat, then add the broccoli, garlic and salt. Cook, stirring frequently, until the broccoli is tender and the liquid evaporates.
Transfer to a serving bowl, sprinkle with the lemon juice. Let stand until slightly warm or at room temperature before serving.
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Tomato-Broccoli Quiche
Yield: 8 servings; 5 points per serving
1 pie crusts (9 inch)
4 cups broccoli -- chopped
1 medium onion -- chopped
2 tablespoons butter or margarine
2 tablespoons water
1 cup fat free half-and-half
1/2 cup Egg Beaters® 99% egg substitute
1/2 cup lowfat cheddar cheese -- shredded
1 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon nutmeg
1/2 cup grated parmesan cheese
1/4 cup bread crumbs
3 Medium tomatoes -- thinly sliced
Follow piecrust package directions to prepare crust. No need to bake before filling.
Cook broccoli and onion, covered, in large skillet over medium heat with butter and water just until tender, about 5 minutes. Remove from heat.
Beat half-n-half and eggs together in a medium bowl; stir in cheddar cheese, salt, pepper, and nutmeg. Add broccoli mixture.
Combine Parmesan and breadcrumbs in a small bowl.
Preheat oven to 375.
To assemble quiche: Sprinkle 1/3 C. parmesan mixture on bottom of crust. Dip tomato slices on both sides in Parmesan and arrange half in layer on the crust. Pour broccoli mixture over tomatoes. Arrange remaining tomatoes, overlapping, on top of broccoli. Sprinkle remaining cheese on top. Bake for 1 hour to 1 hr. 20 mins., or until top is puffy and knife comes out clean. Cool twenty minutes before slicing.
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Sauteed Broccoli with Parmesan
1 c. broccoli florets
2 tsp. reduced calorie margarine
2 Tbsp. grated fresh Parmesan
Steam broccoli. Heat margarine over medium heat. When the foam subsides, add the broccoli, turning them several times so coated. Cook for 1-2 minutes. Add Parmesan and turn once to coat. Take off heat and serve immediately.
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Roasted Broccoli with Cumin-Chipotle Butter
Points per 1 cup serving: 1
1 1/4 pounds broccolli cut into florets
5 tsp butter
3/4 tsp salt
1/2 tsp ground cumin
1/4 tsp chipotle powder (chili powder works too)
1/4 tsp sugar
Preheat oven to 450. Spray baking sheet with nonstick spray.
Melt everything but the broccoli together. Toss broccoli with butter mixture. Place on baking sheet and cook 12-15 minutes until lightly browned and tender.
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Broccoli Cheddar Nuggets
Yield: 7 servings (2 nuggets each); 1 point per serving
10 oz. Frozen Broccoli
1/2 Cup Seasoned Bread Crumbs
3/4 cup Kraft Fat Free Shredded Cheese
1/8 teaspoon Salt
1/4 Cup Egg Substitute
Preheat oven to 375 degrees. Spray a baking sheet with non-stick cooking spray and set aside. Thaw the broccoli and chop into very small pieces. In a large bowl, combine the broccoli, bread crumbs, cheese, salt and egg substitute; mix well. Shape mixture into nuggets and place on baking tray approximately 3 inches apart. Bake for 20 minutes, turning nuggets over after 10 minutes. Serve warm.
Per Serving: 69 Calories; 1g Fat; 7g Protein; 9g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 411mg Sodium.
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