Low fat casserole
Preheat oven to 350 degrees. Heat oil in 2-quart saucepan. Blend in flour, salt and pepper. Stir until well-combined. Remove from heat and slowly stir in milk and broth. Return to heat. Bring to simmer and stir constantly until mixture thickens. Add all remaining ingredients. Pour into a casserole that has been lightly sprayed with cooking spray or oil. Bake uncovered until bubbly, 40 a45 minutes.
For an oriental variation add 1 teaspoon soy sauce and 1 cup chopped broccoli.
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Serving Size: 1 Serving (194g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 342 | ||
Calories from Fat: 86 (25%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.6g | 13 % | |
Saturated Fat 0.8g | 4 % | |
Monounsaturated Fat 6.4g | ||
Polyunsanturated Fat 1.8g | ||
Cholesterol 1.2mg | 0 % | |
Sodium 268.6mg | 9 % | |
Potassium 235.2mg | 6 % | |
Total Carbohydrate 55.4g | 16 % | |
Dietary Fiber 3.1g | 12 % | |
Sugars, other 52.3g | ||
Protein 8g | 11 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 342
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