1 c. cracked wheat
3 c. water
½ c. chopped onion
1 Tbsp. unsalted butter
1 can (10.5 oz.) lower-sodium cream of chicken soup (98% fat free)
½ c. skim milk
1 c. shredded carrot
1 c. shredded Cheddar cheese
1 pkg. (16 oz.) chopped, frozen broccoli, thawed*
½ tsp. black pepper
*1 lb. chopped, fresh broccoli florets, cooked 3 minutes in 1 cup boiling water or until just tender may be substituted. Drain well.
1. Soak cracked wheat in water for 1 hour; drain thoroughly.
2. In large skillet, sauté onion in butter. Add soup and milk; heat to boiling.
3. Reduce heat and stir in carrot, cheese, broccoli, cracked wheat, and black pepper.
4. Place mixture in greased 2-quart baking dish. Bake casserole in preheated 350°F. oven 35 minutes, or until golden and bubbling.
Yield: 12 (½ cup) servings
EACH ½ CUP About 106 calories, 6 g protein, 16 g carbohydrate, 4 g dietary fiber, 2 g total fat (1 g saturated fat), 6 mg cholesterol, 29 mcg folate, 1 mg iron, 213 mg sodium