Broccoli and Three-Cheese Casserole

Broccoli remains crisp-tender in this recipe, though you can substitute any leftover cooked vegetables. Assemble the casserole the night before. Cover, refrigerate, and bake in the morning.

Yield: 6 servings (serving size: 1 piece)

Ingredients

• 2  cups  cooked white rice
• 6  tablespoons  (1 1/2 ounces) freshly grated Parmesan cheese, divided
• 3/4  teaspoon  salt, divided
• 1/2  teaspoon  dried fines herbes
• 3  egg whites
• Cooking spray
• 1/2  cup  (2 ounces) shredded fontina cheese
• 4  cups  coarsely chopped broccoli florets (about 1 bunch)
• 1  cup  finely chopped onion
• 1/4  cup  (1 ounce) reduced-fat shredded extrasharp cheddar cheese
• 3/4  cup  egg substitute
• 3/4  cup  1% low-fat milk
• 1/4  teaspoon  black pepper
• 2  (1-ounce) slices firm white bread

Preparation

Preheat oven to 400°.

Combine the rice, 1/4 cup Parmesan cheese, 1/4 teaspoon salt, fines herbes, and egg whites. Press mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle fontina evenly over rice mixture. Set aside.

Cook broccoli in boiling water for 4 minutes or until tender; drain well.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Stir in broccoli. Spoon broccoli mixture evenly over rice mixture. Top with shredded cheddar cheese.

Combine egg substitute, milk, remaining 1/2 teaspoon salt, and pepper in a small bowl; stir well with a whisk. Pour egg mixture over broccoli mixture.

Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese. Sprinkle breadcrumb mixture evenly over broccoli. Bake at 400° for 23 minutes or until set.

Nutritional Information

Calories:

242 (28% from fat)

Fat:

7.6g (sat 4g,mono 1.6g,poly 0.9g)

Protein:

16.3g

Carbohydrate:

27.8g

Fiber:

2.5g

Cholesterol:

20mg

Iron:

2.2mg

Sodium:

613mg

Calcium:

259mg