3 c. fresh broccoli, chopped
1 tbsp. plus 2 tsp. butter, divided
1/4 c. onion, chopped
3 tbsp. flour
1/2 tsp. dry mustard
1 1/4 c. skim milk
1/8 tsp. pepper
1 3/4 c. cooked long-grain rice (cooked without salt or fat)
1 c. (4 oz.) reduced-fat sharp Cheddar cheese, shredded
1/4 c. non-fat mayonnaise
Vegetable cooking spray
1/3 c. unsalted Melba toast, crushed (about 5)

Cook chopped broccoli in boiling water until crisp-tender. Drain and plug into cold water; drain again. Set aside. Melt 1 tablespoon plus 1 teaspoon butter in a medium saucepan over medium heat; add onion and saute 3 minutes or until tender. Add flour and mustard. Cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring constantly. Cook an additional 2 minutes or until thickened and bubbly, stirring constantly. Remove from heat; stir in pepper. Combine broccoli, milk mixture, rice, cheese, and mayonnaise in a bowl; stir well. Spoon into a shallow 2 quart casserole coated with cooking spray.

Melt remaining teaspoon of butter and combine with melba toast crumbs. Sprinkle over broccoli mixture. Bake at 350 degrees for 25 minutes or until thoroughly heated. Yield 8 servings.