Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        nonstick cooking spray
   1      cup           chopped onion
   4      cups          coarsely chopped broccoli florets &
                        -- stalks
   2      cups          cooked long-grain rice
     3/4  cup           shredded reduced-fat sharp cheddar cheese -- divided
  10 1/2  ounces        reduced fat cream of broccoli with
                        -- cheddar
                        --and onion condensed soup
                        --healthy choice
     2/3  cup           evaporated skim milk
     1/2  cup           fat-free mayonnaise
     1/2  teaspoon      dry mustard
     1/4  teaspoon      salt
     1/4  teaspoon      freshly ground pepper
     1/4  teaspoon      hot sauce

Preparation:

1. Preheat oven to 350øF. 2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; saute 3 minutes or until tender. Add broccoli; saute 3 minutes. Remove from heat; stir in rice. Set aside. 3. Combine 6 tablespoons cheese, soup, and next 6 ingredients in a large bowl; stir well. Spoon into an 11 x 7 inch baking dish coated with cooking spray. Sprinkle remaining 6 tablespoons cheese over casserole. Bake at 350øF for 30 minutes. Note: Substitute 2 (10-ounce) packages frozen chopped broccoli, thawed for the fresh broccoli, if desired. VARIATIONS: Ham-And-Broccoli Casserole: Prepare as directed above, stirring 1 1/2 cups cubed lean, lower-salt ham into broccoli mixture when rice is added. Omit 1/4 teaspoon salt.

Nutritional Information:

CAL165 (22% from fat); PRO 7.3 g; FAT 4.1 g (SAT 2.1 g); CARB 25.4 g; FIB 3 g; CHOL 13 mg; IRON 1.7 mg; SOD 530 mg; CALC 186 mg.