Broccoli and Three-Cheese Casserole

TamTastic

Broccoli and Three-Cheese Casserole

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.

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


Preparation
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.

Yield
6 servings (serving size: 1 piece)

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

TamTastic

Broccoli and Three-Cheese Casserole

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.

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


Preparation
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.

Yield
6 servings (serving size: 1 piece)

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

pinktoque

mmm this looks yummy, thanks Tam!

iLuvMyChemicalRomance

:bigsmile: my ma makes something like that every thanksgiving. i love those!

kistinbee

OMG Tami! This sounds FABULOUS! I hope to make it soon! Thanks for sharing!!!:flowerforyou: