3 c. fresh broccoli, chopped
1 tbsp. + 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. long-grain rice, cooked (cooked without salt or fat)
1 c. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/4 c. non-fat mayonnaise
Cooking spray
1/3 c. crushed unsalted melba toast

Cook chopped broccoli in boiling water 3 minutes or until crisp and tender. Drain and plunge into cold water; drain again. Set aside.

Melt 1 tablespoon plus 1 teaspoon butter in 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 spray. Melt remaining 1 teaspoon 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. (About 170 calories per 1/2 cup serving.) Protein 8.3, fat 5.6, carbohydrate 21, cholesterol 10, iron 1, sodium 259, calcium 198.