LOWFAT BROCCOLI GRATIN


4 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 178.0
  • Total Fat: 7.5 g
  • Cholesterol: 8.7 mg
  • Sodium: 193.8 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 5.0 g
  • Protein: 11.5 g

View full nutritional breakdown of LOWFAT BROCCOLI GRATIN calories by ingredient


Introduction

THIS RECIPE IS DELICIOUS SIMPLE AND GOES GREAT WITH GRILLED CHICKEN THIS RECIPE IS DELICIOUS SIMPLE AND GOES GREAT WITH GRILLED CHICKEN
Number of Servings: 6

Ingredients

    2 LBS BROCCOLI FROZEN DEFROSTED
    2 TBLSP OIL
    1/4 CUP FLOUR
    2 1/2 CUPS NON FAT MILK
    4 OZ REDUCED FAT SHREDDED CHEESE
    1/4 CUP PANKO CRUMBS
    SALT AND PEPPER TO TASTE

Directions

HEAT OIL ADD FLOUR AND WHISK MIXTURE MAY LOOK DRY WHICH IS OK SLOWLY WHISK IN MILK AND STIR UNTIL SMOOTH ADD BROCCOLI AND COOK UNTIL THICKENED AND BROCCOLI COOKED WHICH IS USUALLY 8-10 MINUTES MEDUIM LOW HEAT ADD 2 OZ OF THE CHEESE STIR TO MELT POUR INTO CASSEROLE DISH TOP WITH PANKO CRUMBS AND REST OF THE CHEESE BAKE 450 DEGREE'S 8-10 MINUTES UNTIL CHEESE MELTED AND CRUMBS BROWN AND CRISPY LET REST 5 MINUTES BEFORE SERVING

SERVES 6

Number of Servings: 6

Recipe submitted by SparkPeople user MSSBETTYBOOP6.

Member Ratings For This Recipe


  •  no profile photo

    Very Good
    I make similar recipe. I use 2 heads fresh broccoli, 3 T. oil, 3 C. milk, 1 C. cheese, and use 3 slices of bread to make crumbs. Rest ingredients the same. I use the same directions to cook too!

    Makes 6 servings/227 calories per serving
    1 serving = ~1.5 cups     - 11/10/08

    Reply from MSSBETTYBOOP6 (11/10/08)
    I HAVE BEEN MAKING THIS FOR YEARS MY MOM ALWAYS MADE BUT MUCH FATTIER SO I REVISED TO BE HEALTHIER AND LESS CALORIES