Light Broccoli and Cheese Casserole
Half the fat and 21% fewer calories than original recipe
Question: I rediscovered the Campbell’s Broccoli & Cheese Casserole this holiday season and would like to make a lighter version throughout the year. How can I do this?
Answer: My guess is that’s a favorite recipe for many American families because it’s easy to make and tastes great! We can definitely take the calories and fat down a notch by using Healthy Request Cream of Mushroom soup, fat-free half-and-half instead of whole milk and reduced-fat sharp cheddar instead of regular cheese. For the topping, I like to use panko crumbs (Japanese-style bread crumbs) and two teaspoons of whipped butter (or less fat margarine) instead of regular bread crumbs and stick butter. These changes cut the fat grams, saturated fat, and cholesterol nearly in half, and the calories decrease by 20%.
The original recipe contains 194 calories, 12.5 grams fat, 6.5 grams saturated fat, and 30 milligrams cholesterol per serving.
(makes 6 servings)
1 can (10¾ oz) Campbell’s Healthy Request Condensed Cream of Mushroom Soup
1/2 cup fat-free half-and-half (fat-free sour cream)
2 teaspoons prepared mustard
16 ounces frozen or fresh broccoli florets, thawed if frozen
1 cup reduced-fat sharp cheddar cheese, shredded
1/3 cup panko crumbs (dry bread crumbs can be substituted)
2 teaspoons whipped butter, melted (less fat margarine can be substituted)
- Preheat oven to 350 degrees. Coat 1½-quart casserole dish with canola cooking spray.
- In a mixing bowl, blend condensed soup, fat-free half-and-half, and mustard by beating on low or using a whisk. Stir in broccoli and cheese, and spoon mixture into prepared casserole dish.
- In a small bowl, drizzle melted whipped butter over panko crumbs and stir with fork. Sprinkle crumb mixture over the broccoli mixture. Bake for 30 minutes or until hot and crumb topping is lightly browned.
|Nutritional analysis per serving: 154 calories, 9 g protein, 15 g
carbohydrate, 6.6 g fat, 3.7 g saturated fat, 1.8 g monounsaturated
fat, 1 g polyunsaturated fat, 18 mg cholesterol, 3 g fiber, 474 mg
sodium. Calories from fat = 38.5%. Omega-3 fatty acids = 0.2 g, omega-6
fatty acids = 0.6 grams, Weight Watchers POINTS = 3.
Published February 2, 2009
Elaine Magee, MPH, RD
Recipe Doctor—Recipe of the Week (Silver Edition)