Adapted from a recipe by Cathy Lowe

Ingredients:

2 T butter

1/2 cup finely chopped onion

3 T whole wheat flour

1 1/2 cups hot skim milk

1 1/2 cups grated low fat sharp cheddar cheese

2 heads of broccoli, cut into 2 inch pieces and quickly steamed

1 1/2 - 2 cups high fiber flaked cereal (i.e. Kashi Flakes cereal)

Directions:

Preheat oven to 350 degrees F.  Melt 2 T butter in medium saucepan over medium high heat, add in onions and cook until translucent (about 4 minutes).  Add flour and stir to coat onions.  Cook for 2 minutes.

Remove saucepan from heat and whisk in hot skim milk.  Return to heat and bring to a simmer.

Stir in cheese by the handful, then add broccoli to the cheese sauce and pour whole mixture into casserole dish previously greased with non-stick cooking spray.

Top casserole with crushed cereal flakes, put into oven and bake until bubbly and lightly browned (approximately 20 minutes).

Nutrition Information:
Serving Size:  1/6 of casserole (approximately 1 cup) 190 calories, 22 g carbohydrate, 14 g protein, 7 g fat, 3.7 g saturated fat, 3 g dietary fiber, 306 mg sodium, 240 mg calcium.