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Randy Mayor Photo by: Randy Mayor

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.

Cooking Light NOVEMBER 2006

  • Yield: 6 servings (serving size: 1 piece)

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.

Nutritional Information

Amount per serving
  • Calories: 242
  • Calories from fat: 28%
  • Fat: 7.6g
  • Saturated fat: 4g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.9g
  • Protein: 16.3g
  • Carbohydrate: 27.8g
  • Fiber: 2.5g
  • Cholesterol: 20mg
  • Iron: 2.2mg
  • Sodium: 613mg
  • Calcium: 259mg
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Broccoli and Three-Cheese Casserole recipe

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