13 Ingredients
  • 3 (10-ounce) packages frozen broccoli florets, thawed
  • Cooking spray
  • 1 1/2 cups fat-free milk
  • 2 1/2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
  • 1/2 cup (4 ounces) fat-free cream cheese, softened
  • 1 cup fat-free mayonnaise
  • 3/4 cup chopped onion (about 1/2 medium)
  • 1 (8-ounce) can water chestnuts, rinsed, drained, and sliced
  • 3/4 cup panko (Japanese breadcrumbs)
  • 2 teaspoons butter, melted
Nutrition
311
16% daily value
10 servings
                                       
                                            low-​carb, low-​sugar, vegetarian
     

Fat

37% 24

Saturated

26% 5

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 12

Carbs

5% 16

Carbs (net)

- 15

Fiber

4% 1

Sugars

- 4

Sugars, added

- 0

Protein

17% 9

Cholesterol

7% 22

Sodium

18% 437

Calcium

23% 227

Magnesium

8% 33

Potassium

9% 423

Iron

6% 1

Zinc

10% 1

Phosphorus

29% 203

Vitamin A

23% 208

Vitamin C

90% 81

Thiamin (B1)

8% 0

Riboflavin (B2)

18% 0

Niacin (B3)

5% 1

Vitamin B6

16% 0

Folate equivalent (total)

19% 78

Folate (food)

- 73

Folic acid

- 3

Vitamin B12

14% 0

Vitamin D

133% 20

Vitamin E

1% 0

Vitamin K

0% 1

Sugar alcohols

- 0

Water

- 153
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