Broccoli and Corn Scallop

Broccoli and Corn Scallop
50 min.
50
37kcal

Suggestions

Ingredients

  • 20 oz broccoli spears frozen thawed drained
  • Tbsp butter divided
  • 11 oz regular corn drained canned
  • Tbsp flour 
  • 1.3 cups milk 
  • oz monterrey jack cheese shredded kraft
  • Tbsp onions chopped
  • 0.5 cup ritz crackers divided crushed

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat oven to 350F.
  2. Cook and stir onions in 1 Tbsp. butter in medium saucepan on medium heat 1 min. Blend in flour. Gradually stir in milk; cook and stir 2 to 3 min. or until thickened.
  3. Add cheese; cook 2 to 3 min. or until melted, stirring constantly. Stir in corn and 1/4 cup cracker crumbs.
  4. Place broccoli in 12x8-inch baking dish; top with sauce. Melt remaining butter; mix with remaining cracker crumbs.
  5. Sprinkle over sauce.
  6. Bake 30 min. or until heated through.

Nutrition Facts

Calories37kcal
Protein19.5%
Fat54.8%
Carbs25.7%

Properties

Glycemic Index
3.98
Glycemic Load
0.35
Inflammation Score
-2
Nutrition Score
2.523043508115%

Flavonoids

Luteolin
0.09mg
Isorhamnetin
0.02mg
Kaempferol
0.89mg
Myricetin
0.01mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:36.73kcal
1.84%
Fat:2.29g
3.53%
Saturated Fat:1.13g
7.08%
Carbohydrates:2.42g
0.81%
Net Carbohydrates:2.1g
0.76%
Sugar:0.58g
0.64%
Cholesterol:4.77mg
1.59%
Sodium:54.03mg
2.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.84g
3.67%
Vitamin C:10.25mg
12.43%
Vitamin K:12µg
11.43%
Calcium:48mg
4.8%
Phosphorus:38.39mg
3.84%
Vitamin A:135.45IU
2.71%
Folate:10.56µg
2.64%
Vitamin B2:0.04mg
2.53%
Potassium:57.59mg
1.65%
Manganese:0.03mg
1.64%
Selenium:1.14µg
1.63%
Zinc:0.23mg
1.54%
Vitamin B6:0.03mg
1.41%
Magnesium:5.23mg
1.31%
Fiber:0.32g
1.28%
Vitamin B12:0.07µg
1.19%
Vitamin B1:0.02mg
1.14%
Vitamin B5:0.1mg
1.01%