March 8, 2010
In the Kitch: Broccoli and 3-Cheese Casserole
2 cups cooked white rice (I did not use 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
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 (I used organic wheat bread)
-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 - I got about 8 to 10 pieces from this)
Nutritional Facts - definitely vary if you don't use some ingredients
Calories: 242 (28% from fat)
Fat: 7.6g (sat 4g,mono 1.6g,poly 0.9g)
Taken from Myrecipes.com