Broccoli and Three-Cheese Casserole

17 Reviews
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Randy Mayor
Yield
6 servings (serving size: 1 piece)
By Maureen Callahan
November 2006
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 242
  • Caloriesfromfat 28%
  • Fat 7.6g
  • Satfat 4g
  • Monofat 1.6g
  • Polyfat 0.9g
  • Protein 16.3g
  • Carbohydrate 27.8g
  • Fiber 2.5g
  • Cholesterol 20mg
  • Iron 2.2mg
  • Sodium 613mg
  • Calcium 259mg

How to Make It

Step 1

Preheat oven to 400°.

Step 2

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.

Step 3

Cook broccoli in boiling water for 4 minutes or until tender; drain well.

Step 4

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.

Step 5

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.

Step 6

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.

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Ratings & Reviews

MandyKHarrell's Review

Ehuck5
July 17, 2014
N/A

UniqueUsername's Review

Haj1973
December 07, 2013
I thought these were low calorie recipes? I'm not finding where it says how many calories the recipe is...? It says 242 per serving...but how much is the serving? ...it's probably very little. that's how they get you. A recipe like this would probably be a lot more calories for a decent serving size you should be having.

lmaddi's Review

shambalek
September 26, 2013
N/A

KaylaB87's Review

MandyKHarrell
May 30, 2013
Okay, so based on the comments I read I modified this recipe heavily and I think it came out okay. I'll post it here just in case anyone wants to use my alterations. Ingredients: 1 1/2 cups long-grain brown rice, cooked 4 cups broccoli (prepared per recipe's direction) 3 cups kale (sauteed with onion) 1 medium onion, chopped 2 cloves garlic, minced (sauteed with onion) 6 tablespoons shredded Parmesan 3/4 cup Fontina 4 tbsp reduced-fat sharp cheddar 3/4 cup 1% milk 3/4 cup all-whites egg whites 1/4 cup chicken/veg broth salt, pepper to taste 2 tsp herbes de provence pinch ground nutmeg Cooking spray I followed the recipe as far as the broccoli and onion, but then went ahead and mixed everything together and spooned into a casserole. No breadcrumbs, but I made sure it was covered with a lid and baked at 350 degrees for 40 minutes. Could use veg broth to keep it vegetarian. Can't post all the nutritional info due to character limit, but calories per 1/6th the recipe are 236

Ehuck5's Review

Klp1980
April 11, 2013
Mediocre. Could use some more flavor.

txisheaven's Review

RobinKnutson923
November 20, 2012
N/A

tnuckols's Review

violetsgirl
August 03, 2012
We added ham chunks, and used brown rice. We also omitted the onions, and did herbs and spices that we liked, since we could not find Fines Herbs. We made the rice the night before to save time, and made it with a bit more water to add moisture to the dish. It was an excellent meal, and it made great, easy leftovers! Overall prep time was only 30 minutes of cooking together, and a great meal was the result. It is worth a try!

LadyTron's Review

kimemeki
July 15, 2012
I'm going to make this tonight but change the recipe since the comments are saying it's too dry. Going to add mushrooms and fennel with broccoli. I would recommend using brown rice or Quinoa to make it more healthy or use Orzo as an alternative to white rice. To moisten it up I would add a can of a low fat / low salt cream of mushroom / asparagus soup or low sodium chicken broth mixed with some greek yogurt or low fat sour cream.

Kathsc00kies's Review

berquist9
February 09, 2012
I too found this recipe to be very dry. I also thought that it required a lot of prep time for the end result. I tried my own blend of herbs and that worked out fine. Overall, taste was pretty good, but the texture really was lacking. Probably won't make again unless someone has a suggestion to make it more moist.

enodine's Review

KaylaB87
January 31, 2012
I found it very dry....but flavorful. Any hints on making it better? Agree that disproportionate amount of time to prepare vs result!