Post by Loupy on Oct 7, 2010 14:21:07 GMT -7
Broccoli and Three-Cheese Casserole
Photo by Randy Mayor
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.
Yield:6 servings (serving size: 1 piece)
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 extra sharp 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 Information:
CALORIES 242
FAT 7.6g
IRON 2.2mg
CHOLESTEROL 20mg
CALCIUM 259mg
CARBOHYDRATE 27.8g
SODIUM 613mg
PROTEIN 16.3g
FIBER 2.5g
Cooking Light, NOVEMBER 2006
Copyright ©2010 Time Inc. Lifestyle Group. All rights reserved.
Photo by Randy Mayor
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.
Yield:6 servings (serving size: 1 piece)
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 extra sharp 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 Information:
CALORIES 242
FAT 7.6g
IRON 2.2mg
CHOLESTEROL 20mg
CALCIUM 259mg
CARBOHYDRATE 27.8g
SODIUM 613mg
PROTEIN 16.3g
FIBER 2.5g
Cooking Light, NOVEMBER 2006
Copyright ©2010 Time Inc. Lifestyle Group. All rights reserved.
