Broccoli, Mushroom and Ham Casserole
Tender sautéed vegetables complement a casserole of ham and
fresh herbs. Serve with a green salad for a hearty, crowd-pleasing
dinner.
Preparation time: 20 mins, Cooking time: 25 mins
Ingredients
2 cups ziti pasta
1 cup nonfat milk
4 teaspoons flour
2 teaspoons minced fresh marjoram
3 sprigs fresh thyme, minced
2 tablespoons olive oil
1 small onion, peeled and finely chopped
1 cup small broccoli florets
1 cup mushrooms, thinly sliced
1/2 small red bell pepper, julienned
1/2 cup thinly sliced green onions
2 cloves garlic, crushed
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup chopped cooked ham
1/4 cup shredded Monterey Jack cheese
Directions
Prepare pasta according to package directions; rinse with cold
water and drain well.
Preheat oven to 350°F. Spray a 2-quart casserole with vegetable
cooking spray. Place drained pasta in casserole and set aside.
Combine milk, flour, marjoram and thyme in a small bowl and mix
well; set aside.
Heat a large, nonstick skillet over medium-high heat. Add oil and
sauté onion, broccoli, mushroom, bell pepper, green onion, garlic,
salt and pepper for 4 minutes, stirring frequently. Add ham and
heat thoroughly, about 2 more minutes. Add reserved milk mixture
and stir until thickened, about 4 minutes; do not boil.
Sprinkle ham mixture over pasta. Sprinkle with cheese and bake
uncovered for 15 minutes, or until cheese is melted and mixture is
hot. Serve immediately.
Serving Size: 6
Nutrition Information for Broccoli, Mushroom and Ham Casserole
Special Diet: Diabetes Management, Heart Smart, Light Ideas, Low Fat
Serving Size: 1/6 of a recipe, Servings per Recipe: 6
Amount per serving: Calories 240, Calories from Fat 70,
Total Fat 8 g, Saturated Fat 2 g, Cholesterol 15 mg,
Sodium 570 mg, Carbohydrates 31 g, Dietary Fiber 3 g,
Sugars 5 g, Protein 12 g, Vitamin A 15 % DV,
Vitamin C 45 % DV, Calcium 10 % DV, Iron 10 % DV
*Percent Daily Values are based on a 2000 calorie diet