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Preheat oven to 350u00b0F. Spray 8x8 inch (or 9x9 inch) baking pan and set aside.
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Put cooked chopped ham, broccoli, and mushrooms in a large mixing bowl. (Broccoli should be well drained, if it was boiled or previously frozen.)
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In a small bowl, mix the sauce ingredients: cream, almond milk, minced onion, garlic, Worchestershire, mustard, pepper, salt and glucomannan. Pour over the meat and vegetables, stir.
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Add 1/2 of the cheese to the meat and vegetables and fold in lightly. Transfer mixture to baking dish and smooth the top. Top with remaining cheese and fried onions.
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Bake 30 minutes, or until cheese is beginning to brown. Remove from oven and let stand for about 10 minutes before serving.
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For more servings, double recipe and bake in 9x13 inch pan. Leftovers may be frozen.
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Notes:
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1. I use sliced baby bella mushrooms, which I keep in the freezer. I chopped them and defrosted in microwave for about 1 minute, then transfer the mushrooms with slotted spoon to the ham and broccoli bowl. I add the resulting mushroom juice to the sauce. You can use fresh mushrooms if you have them, and just add them to the ham and broccoli bowl after chopping.
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2. I buy Nang Fah (Tue King) Brand Fried Onions at an Asian Market. They have no breading at all, and give all of the flavor of the traditionally used breaded french fried onions. They are often referred to as Thai Fried Onions. If you can't find any, omit or top the casserole with some finely sliced and chopped red onion.
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Nutritional information (estimates are per serving based on exact ingredients I used, calculated with a free online recipe analyzer): Each serving: Calories 265, Total Fat 19 g, Saturated Fat 10 g, Sodium 959 mg, Potassium 107 mg, Total Carbohydrate 8 g, Dietary Fiber 2 g, Net carbs 6 g, Sugars 3 g, Protein 17 g. Macros: 65% fat, 26% protein, 9% fat.
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February 13, 2017 Roxana Lopez for Aunt Rocky's
