Broccoli-Rice Casserole

3  cups		chooped Fresh Broccoli
1  tablespoon		plus 2 teaspoons margarine, divided
1/2  teaspoon		dry mustard
1/4  cup		chopped onion
3  tablespoons		all purpose flour
1-1/4  cups		of skim milk
1/8  teaspoon		pepper
1-3/4  cups		of cooked long-grain rice )cooked without salt or fat)
1/4  cup		nonfat mayonnaise
1/3  cup		crushed unsalted melba toast
1  cup		shredded reduced fat sharp cheddar cheese

Tip: For nutritional information on all the ingredients in Broccoli-Rice Casserole just click on each ingredient name. Then adjust the serving size for any Broccoli-Rice Casserole ingredient with the serving size tool in the nutrition facts area to the right to see how you can save calories, carbs and more.

Cook chopped broccol in boiling water 3 minutes or until crisp
-tender. Drain and plunge into cold water; drain again. Set aside.

Melt 1 tablespoon plus 1 teaspoon margarine in a medium saucepan over medium heat; add onion, and saute 3 minutes or until tender. Add flour and mustard; cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Cook an additional 2 minutes or until thickened and bubbly, stirring constantly. Remove from heat; stir in pepper. Combine broccoli, milk mixture, rice, cheese, and mayonaise in a bowl; stir well. Spoon into a shallow 2 quart casserole coated with cooking spray.

Melt remaining teaspoon margarine and combine with melba toast crumbs; sprinkle over broccoli mixture. Bake at 350 degrees for 25 minutes or until thoroughtly heated. Yield: 8 servings