Baked Broccoli Macaroni and Cheese

I came across this very nice casserole.  Perfect for these first cool fall days:

12 oz high fiber elbows
2 T. butter
1/4 c. flour
1/4 c. minced onion
2 c. skim milk
1 c. fat free chicken broth
8 oz. reduced fat shredded sharp cheese
12 oz fresh broccoli florets
1/8 c. parmesan
1/4 c. seasoned bread crumbs
salt and pepper

Cook pasta and broccoli together in large pot of salted water until pasta is al dente or slightly undercooked.  Spray baking dish with cooking spray.  Preheat oven to 375.

In a heavy skillet melt butter, add onion and cook over low heat about 2 minutes, add flour and cook another minute or until flour is golden and well combined.  Add milk and chicken broth and whisk, raising heat to medium high until it comes to a boil.  Cook about 5 minutes or until the sauce becomes smooth and thick.  Season with salt and pepper. Remove from heat, add cheese and mix well until cheese is melted.  Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well.  Pour into prepared baking dish.  Top with parmesan and breadcrumbs.  Spray a little cooking spray on top.

Bake for 15-20 minutes, then broil to get the breadcrumbs golden.



This recipe was identified as "skinny"  It does not seem too skinny to me.  I suppose it could be "fatter" if you used regular cheese and whole milk.  In any event, it is delicious.

Almonds

I like nuts as a snack, particularly during the day at work.

An ounce of almonds (about 23) contains 3.3 grams of fiber, more than any other nut, and 164 calories.  It also has 14 grams of fat, which sounds like a lot, but almonds are supposed to be for reducing triglycerides and cholesterol.

Trivia:  The Romans showered newlyweds with almonds as a fertility charm.