Nyx Wolfwalker (nyxks) wrote in diabeticcooking,
Nyx Wolfwalker
nyxks
diabeticcooking

Spinach and Broccoli Casserole

Spinach and Broccoli Casserole
by: Janet Dinges

2 (10 oz) pkgs frozen (chopped) spinach
1 (10 oz) pkg frozen (chopped) broccoli
1/2 cup water
1 can light cream of mushroom soup
1/2 cup seasoned bread crumbs
1/2 cup grated low-fat parmesan cheese
1/2 cup grated low-fat cheddar cheese
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 cup skim milk
1/8 tsp salt and a pinch of black pepper (optional)
1 small can of water chestnuts, chopped (optional)

Cook broccoli and spinach in microwave until completely thawed. (Puncture a hole in the top of the packages and put about 2 tablespoons of water in each package. Thaw them about 8 minutes at half power.) Scrape the broccoli and spinach from the packages into a medium-size mixing bowl.

Stir in remaining ingredients, place in 2-quart casserole. Bake at 350 degrees for 35 to 40 minutes.

Note: This recipe can be doubled and served as a main course. Use a larger casserole for baking and increase the baking time by 5 to 10 minutes.

Janet Dinges says the salt and pepper may not be needed, as the seasoned bread crumbs add flavor. Her family likes to add the water chestnuts for crunch.

Serves 12 (1/2 cup)
80 Calories;6g Protein;9g Carb;3g Fat;10mg Chol;2g Fiber;410mg Sodium
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