Dear Jeanne:This is a recipe that I often make for special occasions. It is delicious, but I know that the mayonnaise adds a lot of fat. Can you make it company-worthy and low-fat? —Betty K., Ventura, Calif.
Dear Betty: Now you can make this recipe anytime. I've made it low-fat and delicious. If you use light mayonnaise instead of fat-free, you'll add 30 calories and 3 grams of fat per serving.
Use the most flavorful reduced-fat cheese you can find, as this will intensify the cheese flavor in the casserole. I found that 1 1/2 pounds of broccoli was a large-size head, and was a good amount with the sauce.
If you use fresh broccoli, steam it for only 1 or 2 minutes so that it remains crunchy. If you use frozen, just thaw it, but do not cook it before adding it to the sauce.
BROCCOLI CASSEROLE
1 large head of broccoli
2 eggs
1 can cream of mushroom soup
1 1/2 cups grated cheddar cheese
2 tablespoons dried onion
3/4 cup mayonnaise
Dash of Tabasco
1. Cook the broccoli.
2. Beat the eggs, add other ingredients and pour over broccoli. Put in buttered casserole and top with more cheese. Bake at 350 F for 45 minutes.
Makes 6 servings.
LIGHT BROCCOLI CASSEROLE
1 large head (1 1/2 pounds) fresh broccoli, or 24 ounces frozen, thawed
2 egg whites
1 can (10.25 ounces) reduced-fat cream of mushroom soup
1/2 cup fat-free mayonnaise
1 cup grated reduced-fat cheese, divided use
2 tablespoons dried onion
Dash of Tabasco, or to taste
1. Preheat the oven to 350 F. Spray a 2-quart casserole with nonstick cooking spray. Set aside.
2. Cut the broccoli into bite-size pieces and steam for 1 to 2 minutes. If using frozen broccoli, omit this step and just allow it to thaw. Set aside.
3. In a large bowl, beat the egg whites with a fork, then add the soup, the mayonnaise, 3/4 cup of the cheese, the dried onion and the Tabasco. Stir until thoroughly mixed.
4. Add the broccoli to the sauce mixture and stir to coat the broccoli. Place mixture in the prepared casserole and bake for about 30 minutes, then add the reserved 1/4 cup cheese to the top and bake for another 15 minutes or until bubbly around the edges.
Makes 6 servings.
Each serving contains approximately: Original Recipe: 383 calories; 36 gm fat; 102 mg cholesterol; 575 mg sodium; 7 gm carbohydrates; 12 gm protein; 2 gm fiber. Revised Recipe: 106 calories; 3 gm fat; 6 mg cholesterol; 593 mg sodium; 13 gm carbohydrates; 8 gm protein; 3 gm fiber.
Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). For more information, you can go to her Web site, jeannejones.com.
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