Broccoli rice hot dish

Side dish today, September 20, 2015
Great sides , great with any poultry, beef, and pork
6 servings
  • 2 cups hot cooked rice
  • ¾ cup shredded reduced-fat cheddar cheese
  • ½ cup egg substitute
  • ¾ teaspoon garlic salt
  • 1 (10 ounce) package frozen chopped broccoli, thawed
  • 4 ounces chopped fresh mushrooms
  • ½ cup chopped sweet pepper
  • ½ medium onion, chopped
  • 1 cup egg substitute
  • ½ cup nonfat milk
  • ½ teaspoon onion salt
  • ½ teaspoon pepper
  • 1 cup shredded reduced-fat cheddar cheese
1) In a bowl, combine the rice, cheese, 1/2 cup egg substitute and garlic salt. Press firmly into a 2-quart baking dish coated with nonstick cooking spray. Bake at 375°F for 10 minutes. Meanwhile, place the broccoli, mushrooms, red pepper and onion in a steamer basket over 1 inch boiling water in a saucepan. Bring to a boil; cover and steam for 5 minutes or until crisp-tender.
In a bowl, combine the egg substitute, milk, onion salt and pepper; stir in vegetables. Pour over rice crust. Sprinkle with cheese. Bake, uncovered at 375°F for 25-30 minutes or until a knife inserted near the center comes out clean.

Notes: Serving size 231 g
Nutritional notes:
Calories per serving 143

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