Broccoli And Rice Bake Recipe

Summary

Difficulty LevelEasyHealth IndexAverage
CuisineMethod
Main IngredientInterest Group

Ingredients

 Vegetable oil2 Tablespoon
 Onion1 Large, finely chopped
 Garlic1 Clove (5 gm), finely chopped
 Mushrooms1⁄2 Pound, sliced
 Cooked brown rice3 Cup (48 tbs) (hot)
 Sharp cheddar cheese1 1⁄2 Cup (24 tbs), grated
 Eggs6
 Salt3⁄4 Teaspoon
 Freshly ground black pepper1⁄4 Teaspoon
 Plain yogurt1 Cup (16 tbs)
 Broccoli1 Bunch (100 gm)

Nutrition Facts

Serving size: Complete recipe

Calories 2551 Calories from Fat 1189

% Daily Value*

Total Fat 143 g219.4%

Saturated Fat 57.5 g287.7%

Trans Fat 0 g

Cholesterol 1528.4 mg

Sodium 3422.4 mg142.6%

Total Carbohydrates 196 g65.4%

Dietary Fiber 21.1 g84.6%

Sugars 31.6 g

Protein 127 g253.2%

Vitamin A 92.4% Vitamin C 200%

Calcium 216.6% Iron 64.9%

*Based on a 2000 Calorie diet

Directions

1. Heat the oil in a medium-sized skillet and saute the onion and garlic until tender but not browned. Add the mushrooms and cook, stirring, for 5 minutes longer.
2. Meanwhile, combine the rice, 3/4 cup cheese, 2 lightly beaten eggs, and 1/4 teaspoon salt. Press firmly into two 9-inch pie plates to make shells.
3. Beat the remaining eggs lightly. Stir in the remaining salt, pepper, and yogurt. Cut the broccoli into small flowerets and the stalks into julienne strips. Cook the stalks in boiling salted water for 5 minutes. Add the flowerets and cook for 4 minutes longer, or until crisp-tender. Add to skillet with the mushrooms.
4. Pour egg-yogurt mixture over the broccoli and mix well. Pour into the two rice-lined pie plates. Bake in a 375-degree oven for 20 minutes. Sprinkle with the remaining cheese and bake for 10 minutes longer, or until set. Cool for 5 minutes before cutting into wedges.
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