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Curly Broccoli Bake

Ingredients:

1½ cups whole wheat corkscrew pasta, dry
3 cups broccoli, frozen, chopped
1 10.5 oz. can low-fat cream of broccoli soup, condensed
½ cup skim milk or plain soy milk
2 tablespoons plain bread crumbs
¼ teaspoon salt-free seasoning blend


Directions:

  • Preheat oven to 350 degrees F.
  • Cook pasta according to package directions.
  • Place frozen broccoli in large microwave-safe and oven proof dish and cook for 2 minutes on HIGH.
  • Coarsely chop cooked broccoli.
  • Mix soup with milk and add to chopped broccoli.
  • Add cooked pasta and mix. Top with bread crumbs and seasoning blend.
  • Bake in oven for 10-15 minutes until heated through.

Makes 6 servings.

Nutrition Information:

Calories: 164
Total fat: 2.2g
Saturated fat: 0.6g
Calories from fat: 11%
Calories from saturated fat: 3%
Protein: 8g
Carbohydrates: 31g
Cholesterol: 2mg
Dietary fiber: 5g
Sodium: 351mg

Each serving provides an excellent source of vitamin C and fiber, and a good source of vitamin A, folate and magnesium.

This recipe is from the Cool Fuel for Kids Cookbook and was submitted by Dean dietitian Jennifer Smith, RD.