vegetable | 400 Calories or Less

The sauce ingredients make this a great casserole. It’s certainly not boring or dull – it has a rich flavor and a nice, creamy consistency.

6 servings
116 calories per serving

10 oz frozen chopped broccoli, thawed
1 can fat free cream of celery soup
1/2 c 2% shredded cheddar cheese
1 t seasoned salt
1/4 c skim milk
1/4 c fat free mayo
1/3 c egg beaters
1/2 c panko bread crumbs

Preheat oven to 350 degrees. Pam a 11×7 baking dish. Put broccoli in dish. Mix soup, cheese and salt. Stir in milk, mayo and egg beaters and pour over the broccoli. Top with the bread crumbs and spray lightly with Pam. Bake 45 minutes. Broil for 2 minutes to brown the top. Serve immediately.

This recipe makes oft boring broccoli taste much more special, but only take a few minutes to whip up. Add more lemon and garlic if you want it zestier…it adds basically no extra calories.

broccoli with lemon — Broccoli with Lemon and Garlic

4 servings
96 calories per serving

6 cups broccoli florets
1 t oil
2 t minced garlic
1 lemon, cut into slices
2 t lemon juice
1 t buttery spread
Salt and pepper
1 T grated lemon peel

Fill 3 quart saucepan ¾ with water and bring to boil. Add broccoli florets and lemon slices. Keep at a low boil and cook for 5-8 minutes, depending on how crispy or soft you like the broccoli.

While the broccoli is cooking on low heat sauté the garlic in the onion and lemon juice. When soft, add butter to melt and set aside.

Drain the broccoli. Stir in the garlic mix. Add salt and pepper to taste. Sprinkle the grated lemon peel over the top and serve immediately.

400 Calories or Less

Tag Archives: vegetable

Broccoli Casserole

Broccoli with Lemon and Garlic