3 c. chopped broccoli, fresh or frozen
1 tbsp. + 2 tsp. light butter, divided
1/4 c. finely chopped onion
3 tbsp. plain flour
1 1/4 c. skim milk
1 3/4 c. cooked rice, lightly salted
4 oz. shredded fat free cheddar cheese
1/4 c. non fat mayonnaise
1/3 c. crushed unsalted Melba toast (about 5), or dry bread crumbs
Cook broccoli until crisp tender. Drain. Melt 1 tablespoon and 1 teaspoon butter; add onion and saute. Add flour and cook 1 minute, stirring constantly. Continue cooking until thick and bubbly, about 2 minutes.
Combine broccoli, milk mixture, rice, cheese and mayonnaise and mix well. Spoon into a shallow 2 quart casserole sprayed with Pam.
Combine remaining butter and bread crumbs and sprinkle over mixture. Bake at 325 degrees for 25 minutes. 170 calories per serving.