Print Options

 
 
 Print
Broccoli Rice Hot Dish Recipe

Broccoli Rice Hot Dish Recipe

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.
TOTAL TIME: Prep: 15 min. Bake: 25 min. YIELD:6 servings

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

  • 1. 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.
  • 2. 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.
  • 3. 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 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.