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Asparagus and Wild Rice Casserole (lite)

This makes a nice side dish when asparagus is in season.

Makes 6 servings

• 2 cups cooked wild rice
• 1 pound asparagus, cut into 2-inch pieces
• 3 tablespoons chopped onion
• 1/2 cup fat-free chicken broth
• 3 tablespoons flour
• 1 cup low-fat (1 percent) milk
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup grated Italian blend reduced-fat cheese
• 3 slices turkey bacon, cooked and chopped

Preheat the oven to 350 degrees. Spray a shallow dish that holds 1 1/2 quarts (8-by-8-inch or 7-by-11-inch) with nonstick spray. Put the 2 cups of wild rice in the bottom and top with the asparagus. Set aside.

Spray a nonstick saucepan with cooking spray and place over medium-high heat. Add the onion and a little of the chicken broth and cook for 4 to 5 minutes, adding more chicken broth as it evaporates, until the onion is soft.

Dissolve the flour in the milk and add to the pan. Bring to a boil, then add the pepper and the cheese, and remove it from the heat. Stir in the cheese until melted. Pour over the asparagus and top with the turkey bacon. Cover the pan and bake for about 45 minutes.

Per serving: 148 calories, 4 g fat, 13 mg cholesterol, 207 mg sodium, 20 gm carbohydrates, 9 g protein, 2 g fiber.

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