Broccoli Rice Hot Dish Recipe

Broccoli Rice Hot Dish Recipe photo by Taste of Home

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With green broccoli, golden cheese and sweet red peppers, this bountiful bake has plenty of eye appeal...and it makes a tasty and satisfying meatless entree or side dish. From Sun City West, Arizona, Gretchen Widner sent the recipe for her comforting rice-and-veggie combo.

This recipe is:

Healthy

Diabetic Friendly

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Broccoli Rice Hot Dish Recipe

Prep: 15 min. Bake: 25 min.

Yield: 6 Servings

15 25 40

Ingredients

2 cups hot cooked rice
3/4 cup shredded reduced-fat cheddar cheese
1/2 cup egg substitute
3/4 teaspoon garlic salt
FILLING:
3 cups frozen chopped broccoli, thawed
4 ounces chopped fresh mushrooms
1/2 cup chopped sweet red pepper
1/2 medium onion, chopped
1 cup egg substitute
1/2 cup fat-free milk
1/2 teaspoon onion salt
1/2 teaspoon pepper
1 cup (4 ounces) shredded reduced-fat cheddar cheese

Directions

In a large bowl, combine the rice, cheese, egg substitute and garlic salt. Press firmly into a 2-qt. baking dish coated with cooking spray. Bake at 375° for 10 minutes.
Meanwhile, place the broccoli, mushrooms, red pepper and onion in a steamer basket over 1 in. boiling water in a saucepan. Bring to a boil; cover and steam for 5 minutes or until crisp-tender.
In a large bowl, combine the egg substitute, milk, onion salt and pepper; stir in vegetables. Pour over crust. Sprinkle with cheese. Bake, uncovered, at 375° for 25-30 minutes or until a knife inserted near the center comes out clean. Yield: 6 servings.

Nutritional Analysis: One serving equals 226 calories, 7 g fat (5 g saturated fat), 24 mg cholesterol, 527 mg sodium, 23 g carbohydrate, 2 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.

Originally published as Broccoli Rice Hot Dish in Light & Tasty April/May 2003, p55