Christmas Broccoli Rice Casserole
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
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.
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
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
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.
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.
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.
The opinions expressed in this website are strictly those of the authors.
Always consult your nutritionist or healthcare provider before beginning a new diet regimen.
© 2011-2012 - all-veg.com. All rights reserved.
Reproduction of any material without express written permission is strictly prohibited by law.