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Diabetic Broccoli Cheese Casserole for One

So easy and fun using Cheez Whiz! Suitable for Diabetics

Exchanges: 1 vegetable, 1 bread, 1 fat and 3 lean meat. Calories =310.
Yield: Serves 1


  • 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 beef
  • Dash of onion powder


  1. Mix all ingredients together in a small glass casserole dish
  2. Cover with waxed paper
  3. Bake in microwave oven for 4 minutes at full power
  4. OR, bake in an oven at 350 degrees for 25 to 30 minutes
  5. The recipe can be increased easily to four servings for a family