1 Tb. butter
3 Tbs. unbleached flour
3/4 c. defatted chicken stock
1/2 c. milk
1/2 tsp. salt
1/8 tsp. garlc powder
1/8 tsp. pepper
1 c. chopped onion
1 c. instant brown rice, uncooked
20 oz. frozen chopped broccoli, cooked
1/2 c. buttermilk
3/4 c. Cheddar cheese
Preheat oven to 350. Melt butter. Add flour & stir 1 minute, do not brown. Add stock & milk, using a wire whisk, stir over medium heat until mixture comes to a boil. Add salt, garlic powder & pepper. Cook 1 minute. Set aside. Saute onion until soft. Place onion in large mixing bowl, add remaining ingredients & reserved sauce. Mix well. Pour into 2 quart casserole & bake 45-50 minutes until bubbly. 185 cal, 6g fat, 13mg chol. 329mg sod
Leave a comment