Total Preparation Time: 15 to 30 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: 45 minutes
Number of Servings: 6
Origin: American
Special Features: Kids Love It
Nutrition Content: Low Fat
High Fiber
Meal Type: Entree
Ingredients
1/2 lb Medium pasta, such as Penne
8 cups Broccoli Florests
1 tbsp Olive Oil
1 Small onion, finely chopped
2 tbsp All purpose flour
1 tsp Dry mustard
1 2/3 cup Fat free milk
1/2 tsp Salt
1 cup Fat free shredded cheese
Preparation
1. Preheat oven to 350 F. Spray a 9x13 in dish with nonstick spray.
2. Bring a large pot of water to boil. Add pasta and cook 5 minutes. Add broccoli and cook, stirring occasionally, until pasta and broccoli are tender, about 3-4 minutes. Drain; return the pasta and the broccoli to the pot.
3. While the pasta and broccoli are cooking, heat oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until tender, about 5 minutes. Add the flour and mustard; cook, stiring constantly, about 1 minute. Gradually whisk in the milk and salt. Increase the heat and cook, whisking constantly, until the sauce boils and thickens, 3-4 minutes.
4. Add the sauce the the pasta and broccoli; stir to combine. Transfer to the prepared baking dish and sprinkle evenly with the cheese. Bake until bubbling, about 25 minutes.
Cook's Notes
Serving size is 1 1/3 cup= 6 WW points
Nutrition Information
Calories: 313
;
Total Fat: 4g
;
Saturated Fat: 1g
;
Carbohydrates: 52g
;
Protein: 17g
;
Calcium: 302 mg
;
Sodium: 643mg
;
Fiber: 5g