Broccoli-Rice Casserole

• 3 c. chopped fresh broccoli
• 1 Tbsp. plus 2 tsp. margarine, divided
• 1/4 c. chopped onion
• 3 Tbsp. all-purpose flour
• 1/2 tsp. dry mustard
• 1 1/4 c. skim milk
• 1/8 tsp. pepper
• 1 3/4 c. cooked long grain rice, cooked without salt or fat
• 1 c. (4 oz.) shredded reduced-fat sharp Cheddar cheese
• 1/4 c. nonfat mayonnaise
• vegetable cooking spray
• 1/3 c. crushed unsalted melba toast (about 5)

1. Cook chopped broccoli in boiling water 3 minutes or until crisp-tender.
2. Drain and plunge into cold water; drain again.
3. Set aside.
4. Melt 1 tablespoon plus 1 teaspoon margarine in a medium saucepan over medium heat; add onion and saute 3 minutes or until tender.
5. Add flour and mustard; cook 1 minute, stirring constantly with a wire whisk.
6. Gradually add milk, stirring constantly.
7. Cook additional 2 minutes or until thickened and bubbly, stirring constantly.
8. Remove from heat; stir in pepper.
9. Combine broccoli, milk mixture, rice, cheese and mayonnaise in bowl; stir well. Spoon into a shallow 2-quart casserole coated with cooking spray. Melt remaining teaspoon margarine; combine with melba toast crumbs and sprinkle over broccoli mixture.
10. Bake at 350u0b0 for 25 minutes or until thoroughly heated.
11. Yield:
12. 8 servings (about 170 calories per 1/2 cup serving).

fresh broccoli, margarine, onion, flour, dry mustard, milk, pepper, rice, cheddar cheese, nonfat mayonnaise, vegetable cooking spray

Taken from www.cookbooks.com/Recipe-Details.aspx?id=578682 (may not work)