Brussels Sprouts-and-Rice Casserole
1 (10-ounce) package frozen Brussels sprouts 1/4 cup water 1 tablespoon stick margarine 2 tablespoons all-purpose flour 1 1/2 cups 1% low-fat milk 1/4 teaspoon salt 1/8 teaspoon white pepper Cooking spray 1 cup cooked long-grain rice 1 ounce thinly sliced prosciutto or ham, cut into thin strips 1/4 cup fresh breadcrumbs 2 tablespoons grated fresh Parmesan cheese
Preheat oven to 375�. Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375� for 20 minutes or until lightly browned.
Yield: 6 servings (serving size: 1/2 cup)
CALORIES 133 (26% from fat); FAT 3.9g (sat 1.4g,mono 1.5g,poly 0.8g); PROTEIN 6.6g; CHOLESTEROL 7mg; CALCIUM 129mg; SODIUM 280mg; FIBER 2.6g; IRON 1.2mg; CARBOHYDRATE 18.5g
Cooking Light, NOVEMBER 1997
What counts is not necessarily the size of the dog in the fight - it's the size of the fight in the dog......
Dwight D. Eisenhower