- Nonstick cooking spray
- 1 16 ounce package dried whole wheat orzo (2 3/4 cups)
- 3 1/2 cups lowfat milk
- 1/4 cup all-purpose flour
- 6 ounces fontina cheese, shredded (1 1/2 cups)
- 1/2 cup plus 2 tablespoons grated Parmesan cheese, divided
- 2 teaspoons Dijon-style mustard
- 1/2 teaspoon garlic powder, divided
- 1/4 teaspoon salt
- 1/8 teaspoon ground white or black pepper
- 2 10 ounce packages frozen broccoli flowerets, thawed (4 cups)
- 1/4 cup fine dry whole wheat bread crumbs
- 1/2 teaspoon paprika
- 1 1/2 teaspoons canola oil
1. Preheat oven to 375 degrees F. Coat a 3-quart baking dish with nonstick cooking spray; set aside. Bring a large pot of water to a boil. Add orzo and cook according to package directions or until al dente. Drain and return to pot.
2. Meanwhile, in a medium saucepan whisk together 1/2 cup of the milk and the flour until combined. Add remaining milk. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Stir in fontina, 1/2 cup of the Parmesan, Dijon, 1/4 teaspoon of the garlic powder, the salt, and pepper until smooth. Add sauce to orzo in pot along with broccoli. Stir until coated. Transfer mixture to prepared dish.
3. In a small bowl combine bread crumbs, paprika, canola oil, and remaining 1/4 teaspoon garlic powder; sprinkle evenly over orzo mixture. Sprinkle remaining 2 tablespoons Parmesan over orzo mixture.
4. Bake, uncovered, in the preheated oven for 15 to 20 minutes or until heated through.
Nutrition Facts Servings Per Recipe: 10; Amount Per Serving: cal. (kcal): 332, Fat, total (g): 8, chol. (mg): 28, sat. fat (g): 5, carb. (g): 43, Monounsaturated fat (g): 3, Polyunsaturated fat (g): 1, Trans fatty acid (g): , fiber (g): 9, sugar (g): 6, pro. (g): 17, vit. A (IU): 389, vit. C (mg): 19, Thiamin (mg): , Riboflavin (mg): , Niacin (mg): , Pyridoxine (Vit. B6) (mg): , Folate (µg): 12, Cobalamin (Vit. B12) (µg): 1, sodium (mg): 372, Potassium (mg): 153, calcium (mg): 283, iron (mg): , Percent Daily Values are based on a 2,000 calorie diet.