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Broccoli Rice Hot Dish

 Broccoli Rice Hot Dish
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.
6 ServingsPrep: 15 min. Bake: 25 min.

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.

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Broccoli Rice Hot Dish (continued)

Directions (continued)

  • Bake, uncovered, at 375° for 25-30 minutes or until a knife
  • inserted near the center comes out clean. Yield: 6 servings.
Nutritional Facts: 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.