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The Honolulu Advertiser
Posted on: Wednesday, January 7, 2009

Classic creamy casserole can be lightened up

 •  Thai, the Chai way

By Elaine Magee

Hawaii news photo - The Honolulu Advertiser

Campbell's Broccoli & Cheese Casserole is a favorite among many families, since it's easy to make and tastes great, too. And taking the calories and fat down a notch is easy: Just follow the recipe at left.

Elaine Magee

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Q. I rediscovered the Campbell's Broccoli & Cheese Casserole this holiday season and would like to make a lighter version throughout the year. How can I do this?

A. My guess is that's a favorite recipe for many American families because it's easy to make and tastes great! We can definitely take the calories and fat down a notch by using Healthy Request Cream of Mushroom soup, fat-free half-and-half instead of whole milk and reduced-fat sharp cheddar instead of regular cheese. For the topping, I like to use panko (Japanese-style bread crumbs) and 2 teaspoons of whipped butter (or less-fat margarine) instead of regular bread crumbs and stick butter. These changes cut the fat grams, saturated fat and cholesterol nearly in half and the calories decrease by 20 percent.

The original recipe contains 194 calories, 12.5 grams fat, 6.5 grams saturated fat, and 30 milligrams cholesterol per serving.


  • 1 can (10 3/4 ounces) Campbell's Healthy Request Condensed Cream of Mushroom Soup

  • 1/2 cup fat-free half-and-half (or fat-free sour cream)

  • 2 teaspoons prepared mustard

  • 16 ounces frozen or fresh broccoli florets, thawed if frozen

  • 1 cup shredded reduced-fat sharp cheddar cheese

  • 1/3 cup panko (dry bread crumbs can be substituted)

  • 2 teaspoons whipped butter, melted (less-fat margarine can be substituted)

    Preheat oven to 350 degrees. Coat 1 1/2-quart casserole dish with canola cooking spray.

    In mixing bowl, blend condensed soup, fat-free half-and-half and mustard together by beating on low or using a whisk. Stir in broccoli and cheese and spoon mixture into prepared casserole dish.

    In small bowl, drizzle melted whipped butter over panko crumbs and stir with fork. Sprinkle crumb mixture over the broccoli mixture. Bake for 30 minutes or until hot and crumb topping is lightly browned.

    Makes 6 servings

  • Per serving: 154 calories, 9 g protein, 15 g carbohydrate, 6.6 g fat, 3.7 g saturated fat, 1.8 g monounsaturated fat, 1 g polyunsaturated fat, 18 mg cholesterol, 3 g fiber, 474 mg sodium. Calories from fat: 38.5 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = .6 grams, Weight Watchers POINTS = 3

    Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.