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Cousin Kelly’s Broccoli & Three Cheese Casserole

May 21, 2013

Broccoli and Three-Cheese Casserole
Yield: 6 servings (serving size: 1 piece)

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

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 herbs
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 herbs, 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.

Kelly Spears

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From → Cooking, Holidays

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