Brussel Sprouts-and-Rice Casserole

Serving Size  : 6

1 (10-ounce) package frozen Brussels sprouts
1/4 cup water
1 tablespoon stick margarine
2 tablespoons all-purpose flour
1 1/2 cups 1% low-fat milk
1/4 teaspoon salt
1/8 teaspoon white pepper
Cooking spray
1 cup cooked long-grain rice
1 ounce thinly sliced prosciutto or ham, cut into thin strips
1/4 cup fresh breadcrumbs
2 tablespoons grated fresh Parmesan cheese

Preheat oven to 375º.

Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375º for 20 minutes or until lightly browned.

Serving Size: about 1/2 cup

Per serving: 133 Calories; 4g Total Fat; (25% calories from fat); 7g Protein; 18g Carbohydrate; 7mg Cholesterol; 316mg Sodium; 2g Fiber.