Ingredientes para Broccoli Rice Hot Dish
- Cooked Rice
- Reduced Fat Cheddar Cheese
- ¼ cup egg substitute
- ½ teaspoon garlic salt
- Frozen Chopped Broccoli
- Fresh Mushrooms
- Sweet Pepper
- ½ cup chopped onion
- Nonfat Milk
- ¼ teaspoon onion salt
- ¼ teaspoon black pepper
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Como fazer Broccoli Rice Hot Dish
- Preheat oven to 375°F (190°C).
- In a medium bowl, combine 1 ½ cups cooked rice, ½ cup shredded cheddar cheese, ¼ cup egg substitute, and ½ teaspoon garlic salt. Mix well.
- Grease a 2-quart baking dish with nonstick cooking spray. Press the rice mixture firmly into the bottom of the dish to create a crust.
- Bake for 10 minutes.
- While the rice crust bakes, prepare the vegetables. In a steamer basket over 1 inch of boiling water, steam 2 cups broccoli florets, 1 cup sliced mushrooms, 1 cup sliced red bell pepper, and ½ cup chopped onion for 5-7 minutes, or until crisp-tender.
- In a separate bowl, whisk together ¼ cup egg substitute, ½ cup milk, ¼ teaspoon onion salt, and ¼ teaspoon black pepper.
- Add the steamed vegetables to the egg mixture and stir gently to combine.
- Pour the vegetable mixture evenly over the baked rice crust.
- Sprinkle the remaining ½ cup shredded cheddar cheese over the top.
- Bake uncovered for 25-30 minutes, or until the casserole is bubbly and a knife inserted near the center comes out clean.
Nutrition Information (Approximate per serving)
Sodium
5 g
Sugar
16g
Fat
0g
Carbs
8g
