Broccoli and Three-Cheese Casserole

Yield: 6 servings (serving size: 1 piece)
Source: Cooking Light, NOVEMBER 2006
CL Comments: Broccoli remains crisp-tender in this recipe, though you can substitute any leftover cooked vegetables. Assemble the casserole the night before. Cover, refrigerate, and bake in the morning.
Amy's Comments: The review on was 1 star and honestly, I was shocked. Larry and I both LOVED this!! Good sized serving and SO tasty!! We had it as a main with a salad....


2 cups cooked white rice
6 tablespoons (1 1/2 ounces) freshly grated Parmesan cheese, divided
3/4 teaspoon salt, divided
1/2 teaspoon dried fines herbes
3 egg whites
Cooking spray
1/2 cup (2 ounces) shredded fontina cheese
4 cups coarsely chopped broccoli florets (about 1 bunch)
1 cup finely chopped onion
1/4 cup (1 ounce) reduced-fat shredded extrasharp cheddar cheese
3/4 cup egg substitute
3/4 cup 1% low-fat milk
1/4 teaspoon black pepper
2 (1-ounce) slices firm white bread


  1. Preheat oven to 400°.
  2. Combine the rice, 1/4 cup Parmesan cheese, 1/4 teaspoon salt, fines herbes, and egg whites. Press mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle fontina evenly over rice mixture. Set aside.
  3. Cook broccoli in boiling water for 4 minutes or until tender; drain well.
  4. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Stir in broccoli. Spoon broccoli mixture evenly over rice mixture. Top with shredded cheddar cheese.
  5. Combine egg substitute, milk, remaining 1/2 teaspoon salt, and pepper in a small bowl; stir well with a whisk. Pour egg mixture over broccoli mixture.
  6. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese. Sprinkle breadcrumb mixture evenly over broccoli. Bake at 400° for 23 minutes or until set.


Healthy Units: 5 per serving
CALORIES 242(28% from fat); FAT 7.6g (sat 4g,mono 1.6g,poly 0.9g); PROTEIN 16.3g; CHOLESTEROL 20mg; CALCIUM 259mg; SODIUM 613mg; FIBER 2.5g; IRON 2.2mg; CARBOHYDRATE 27.8g

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