Broccoli corn Bake

Broccoli corn Bake

There are so many health benefits from eating broccoli, I won’t take the time to list theme here . If you’ve never been a fan of this great green veggie , why not give dish a try? The cheesy sauce transforms a simple side dish into something grand!

Serves 6

3 cups frozen cut broccoli, thawed and finely coped

2 cups water

1 ( 12 – fluid – ounce) can evaporated fat – free milk

3 tablespoons all – purpose flour

¾ cup ( 3 ounces) shredded reduced fat – Cheddar cheese

1 ( 4 – ounce) can sliced mushrooms , drained

2 ½ cups frozen whole kernel corn, thawed

2 tablespoons SPLENDA Granular

1/8 teaspoons black pepper

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with  butter flavored cooking spray. In a medium sauce pan, cook broccoli in water just until  tender. Drain well. In a covered jar, combine evaporated milk and flour. Shake well to blended . Pour milk mixture into same saucepan. Add Cheddar cheese and mushrooms. Mix well to combine. Cook over to medium heat until mixture thickens and cheese melts, stirring often. Stir in broccoli and corn. Add SPLENDA and black pepper. Mix well to combine. Pour into prepared baking dish . Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving Equals

HE: 1 1/3 Vegetable * 1 Bread * 2/3 Protein *

½ Fat – free Milk * 2 Optional Calories

207 Calories * 3 gm Fat * 13 gm Protein *

32 g Carbohydrate * 331 gm Sodium *

303  mg Calcium * 4 gm Fiber

DIABETIC EXCHANGES: 1 Vegetable * 1 Starch *

½ Meat * ½ Fat – Free Milk