4 oz. Cheddar cheese
1/2 c. drained can mushrooms
1/2 c. skim milk
1 (10 oz.) frozen broccoli
1 tsp. salt
1 c. cooked long grain rice
1/2 c. diced onion
1 tbsp. + 1 tsp. butter
1 (10 oz.) frozen cauliflower

Oven 350. Spray 3 quart casserole dish. Combine all ingredients except broccoli and cauliflower. Cook until cheese and butter melts. Add broccoli and cauliflower and salt. Stir until broccoli and cauliflower are mixed well, about 3 to 4 minutes. Bake 30 minutes. 4 servings: 1/2 bread, 1/2 fat, 2 1/2 vegetable, 1/8 milk, 10 calories.