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Stuffed Sweet Onions
Prep: 15 min, Cook: 35 min.
1/2 lb. broccoli florets
2 large Vidalia or other sweet onions, about 4 inch diameter, peeled and cut in half lengthwise
1/4 cup grated Parmesan cheese
1/4 cup seasoned breadcrumbs
2 Tbs. low calorie mayonnaise
2 Tbs. lemon juice
1 Tbs. olive oil
1 Tbs. all purpose flour
1/8 tsp. salt (optional)
1/4 cup skim milk
2 ounces reduced fat Monterey Jack cheese, shredded
1/4 tsp. paprika
Preheat oven to 375°F. Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes or until tender. Remove from steamer. Set aside to cool.
Chop broccoli coarsely. Place onions in a steamer basket over boiling water.
Cover saucepan and steam 10-12 minutes, or until tender. Remove from heat. Scoop out center, leaving a 1/2 inchshell for each onion half. Chop onion pulp. Combine pulp with chopped broccoli, Parmesan, breadcrumbs, mayonnaise and lemon juice in a mixing bowl.
Mix thoroughly. Heat oil in a heavy nonstick skillet over medium heat. Stir in flour and salt and whisk vigorously. Slowly whisk in milk. When milk just starts to boil, reduce heat to medium low. Simmer 2-3 minutes, whisking frequently, or until sauce begins to thicken. Add cheese, stirring constantly, until melted. Remove from heat.
Fill onion shells with broccoli mixture. Arrange in a small baking dish. Pour sauce over onions, sprinkle with paprika and bake 15 minutes or until sauce bubbles.
Per serving: calories 227, fat 10.5g, 40% calories from fat, cholesterol 4mg, protein 8.6g,
carbohydrates 27.2g, fiber 3.7g, sugar 9.5g, sodium 432mg, diet points 5.2.
Dietary Exchanges: Milk: 0.3, Vegetable: 2.8, Fruit: 0.0, Bread: 0.4, Lean meat: 0.3, Fat:
1.6, Sugar: 0.1, Very lean meat protein: 0.0
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