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Broccoli casserole

¼ cup cooked rice

¼ cup cream of mushroom soup (prepared with skim milk)

½ cup cooked broccoli

1 ounce cheese whiz

2 ounces browned, ground beef (mince)

Pinch of onion powder.

Method:   Mix all ingredients in a small, oven-proof casserole dish.  Cover with wax paper and microwave for 4 minutes on full/high power.  OR, bake in the oven at 350oF (180oC) Gas mark 4 for up to half an hour. 

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