3 c. chopped fresh broccoli
1 tbsp. + 2 tsp. butter, divided
1/4 c. chopped onion
3 tbsp. all purpose 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.) shredded reduced fat sharp cheddar cheese
1/4 c. non fat mayonnaise
Vegetable cooking spray
1/3 c. crushed unsalted melba toast (about 5)

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 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 butter and combine with melba toast crumbs; sprinkle over broccoli mixture.

Bake at 350 degrees for 25 minutes or until cheese has melted. Yield: 8 servings. About 170 calories per 1/2 cup serving.