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Broccoli and Three-Cheese Casserole
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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 CL.com 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....
INGREDIENTS:
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
INSTRUCTIONS:
- Preheat oven to 400°.
- 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.
- Cook broccoli in boiling water for 4 minutes or until tender; drain well.
- 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.
- 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.
- 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.
NUTRITIONAL INFO:
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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