Broccoli and Three-Cheese Bake

To change this recipe up a bit, substitute broccoli with fresh or frozen cauliflower or baby carrots.

Serves: 6Hands-on: 15 minutesTotal: 40 minutesDifficulty: Easy

Serves: 6

Ingredients

  • 3 cups brown rice
  • ½ cup grated reduced fat Parmesan cheese, divided
  • ½ tsp. all-purpose seasoning
  • ½ tsp. Italian herbs
  • ¼ cup Egg Beaters
  • 4 cups frozen broccoli
  • 1 cup white onions, chopped
  • 1 cup red bell pepper, chopped
  • 1 clove fresh garlic, minced
  • ½ cup shredded fat-free mozzarella cheese
  • ½ cup shredded fat-free Cheddar cheese
  • ½ cup skim milk
  • 1 Tbsp. flour
  • ½ tsp. all-purpose seasoning
  • ¼ cup bread crumbs
  • ¼ cup reduced-fat grated Parmesan cheese

Directions

  • Coat a 9" × 13" dish with nonstick spray.
  • Mix rice, ¼ cup Parmesan cheese, all-purpose seasoning, Italian herbs, and Egg Beaters. Lay rice mixture in dish, pressing to the bottom.
  • Mix broccoli, onions, peppers, garlic, mozzarella, and Cheddar cheese. Pour broccoli mixture over rice.
  • Combine milk, flour, and all-purpose seasoning and pour over broccoli. Top with bread crumbs and remaining Parmesan.
  • Cover with foil and bake at 400°F for 25 to 30 minutes.

Recipe Information

Serves: 6

Ingredients

  • 3 cups brown rice
  • ½ cup grated reduced fat Parmesan cheese, divided
  • ½ tsp. all-purpose seasoning
  • ½ tsp. Italian herbs
  • ¼ cup Egg Beaters
  • 4 cups frozen broccoli
  • 1 cup white onions, chopped
  • 1 cup red bell pepper, chopped
  • 1 clove fresh garlic, minced
  • ½ cup shredded fat-free mozzarella cheese
  • ½ cup shredded fat-free Cheddar cheese
  • ½ cup skim milk
  • 1 Tbsp. flour
  • ½ tsp. all-purpose seasoning
  • ¼ cup bread crumbs
  • ¼ cup reduced-fat grated Parmesan cheese

Directions

  • Coat a 9" × 13" dish with nonstick spray.
  • Mix rice, ¼ cup Parmesan cheese, all-purpose seasoning, Italian herbs, and Egg Beaters. Lay rice mixture in dish, pressing to the bottom.
  • Mix broccoli, onions, peppers, garlic, mozzarella, and Cheddar cheese. Pour broccoli mixture over rice.
  • Combine milk, flour, and all-purpose seasoning and pour over broccoli. Top with bread crumbs and remaining Parmesan.
  • Cover with foil and bake at 400°F for 25 to 30 minutes.

Nutrition Information

Nutrition Information
Amount per serving
Calories470
Total Fat6g
Saturated Fat2g
Cholesterol15mg
Sodium430mg
Total Carbohydrate86g
Dietary Fiber8g
Sugars5g
Protein21g