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095 -- BROCCOLI CASSEROLE

1/2 c. cooked broccoli
1/4 c. cooked rice
1/4 c. cream of mushroom soup
(prepared with skim milk)
1 oz. Cheez Whiz
2 oz. browned ground chuck
Dash of onion powder
Mix all ingredients together in a small glass casserole dish. Cover with
waxed paper. Bake in microwave oven for 4 minutes at full power. OR, bake in
an oven at 350 degrees for 25 to 30 minutes. The recipe can be increased easily
to four servings for a family. Yields 1 serving. Exchanges: 1 vegetable, 1
bread, 1 fat and 3 lean meat. Calories = 310.
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