Prep time: 10 minutes
Cook time: 6 minutes
Bake time: 50 minutes
2 Tbs butter, plus more for baking dish
16-oz bag frozen broccoli cuts
1 small onion, finely diced
1 1/2 Tbs flour
1 cup low-fat milk
1 tsp Dijon mustard
1 tsp salt
1/2 cup reduced-fat sour cream
1 small can French fried onions
1. Lightly butter a 9-inch pie plate or 1 1/2-quart baking dish. Arrange broccoli in dish.
2. In sauté pan over low heat, cook onion and flour in butter for 3 minutes or until onion is soft. Whisk in milk, mustard, and salt, and cook until thick. Remove from heat and stir in sour cream.
3. Pour mixture over broccoli. Wrap in foil and refrigerate.
4. About 45 minutes before serving, preheat oven to 350 degrees. Bake broccoli, uncovered, for 30 minutes. Top with French fried onions and bake for another 15 minutes or until bubbly.
How kids can help: Measure ingredients; arrange broccoli in pie plate.
Per serving: 89 calories, 6 g fat (4 g saturated), 345 mg sodium, 19 mg cholesterol.