Christmas Broccoli Rice Casserole

Christmas Broccoli Rice Casserole

Ingredients

3 cups cooked coarsely chopped broccoli florets
1 1/2 tsp. dried oregano
1 large egg
1 cup low fat (1%) milk
Pinch cayenne pepper
2 slices whole-wheat bread, in 1-inch pieces
1/4 cup freshly grated Parmesan cheese
Cooking spray
2 cups cooked brown rice
3 large egg whites, divided
1/2 cup shredded reduced-fat cheddar cheese
1 tsp. salt, divided
1/4 tsp. black pepper
1/2 cup finely chopped onion
1/2 cup finely chopped red bell pepper

How we make it

Preheat oven to 400 degrees. Coat 8-inch square baking dish with cooking spray, and set aside.

In mixing bowl, combine rice with one egg white, cheese, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread rice mixture in an even layer in baking dish.

Coat medium skillet liberally with cooking spray and set over medium-high heat. Sauté onions and peppers until soft, 5 minutes. Mix in broccoli and oregano. Spread vegetable mixture over rice.

In another bowl, whisk egg with remaining two egg whites. Whisk in milk, and season with cayenne, 1/2 teaspoon salt and pinch of black pepper. Pour over casserole.

In food processor, whirl bread to make breadcrumbs. Mix in Parmesan cheese and season with pepper. Sprinkle seasoned breadcrumbs evenly over casserole.

Bake casserole 30-35 minutes, until it is just set and knife inserted into center comes out clean. Let casserole sit for 15 minutes, then cut into squares and serve hot or warm.

Makes 8 servings.

Per serving: 160 calories, 3.5 g total fat (1.5 g saturated fat), 22 g carbohydrate, 10 g protein, 4 g dietary fiber, 250 mg sodium.