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
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 (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)
Protein: 16.3g
Carbohydrate: 27.8g
Fiber: 2.5g
Cholesterol: 20mg
Iron: 2.2mg
Sodium: 613mg
Calcium: 259mg

Taken from

1 comment:

  1. Just found your blog on 20SB. My goals for this week include:

    -Get a pedi
    -Spend at least 2 days of my vaca (my friend is coming to town) at the beach because I'm sickly pale
    -Stick to budget is always a good one (I teach a budgeting class right now)
    -Finish my current book
    - Enjoying having company Tues overnight and again Weds-Sun.