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Healthy Recipe: BRUSSEL SPROUT CASSEROLE

brussel caserolTender, sweet and just a little nutty, Brussels sprouts add a delightful crunch to many healthy recipes.  ENJOY!

INGREDIENTS:

8 cups  Brussel sprouts, halved

2  cups Cream of mushroom soup (Healthy Request) or

 H3 Cream sauce

 1 cup Skim milk

½ tsp. Salt

Pinch Pepper

1 tsp. Onion powder

1 cup Brown rice, cooked (optional)

½ cup 2% Sharp cheddar cheese

 1 cup Panko crumbs (Japanese bread crumbs)

 2 T. Parsley, fresh, washed, chopped fine

 1 T. Butter, unsalted                               

 

PREPARATION:

  • Preheat oven to 350˚F.
  • Place all cut vegetables in mixing bowl.
  •  In smaller sauce pan, warm H3 cream sauce or healthy request soup, and add skim milk or soy milk.
  • Warm sauce until hot, and season with salt, pepper, and onion powder.
  •  Lightly spray a 9×9 casserole dish with pan spray.
  • Then add cut brussel sprouts to casserole dish.  If adding rice add now with the brussel sprouts.
  • Pour “cream” mixture over vegetables.
  • Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.
  • In another bowl, melt butter and mix with panko crumbs, and fresh chopped parsley.
  • After casserole has cooked for 20 minutes, unwrap and sprinkle on 2% sharp cheddar cheese.
  • Sprinkle panko mixture over the top of casserole for an added crunch and color
  •  Bake in oven for about 10 to 15 minutes or until panko crust is golden brown.

 Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories do not include rice

Fat grams: 3

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