Broccoli-Rice Casserole

Serves 

Nutritional Analysis Per Serving: 

Calories  284 Dietary Fiber  4.3g
Total Fat 10g Sugars  3.7g
Saturated Fat 4.5g Protein  14g
Cholesterol  20mg Vitamin A %
Total Carbohydrate 34g Vitamin C %
Sodium  468mg Calcium  %
Iron %
 

Amount:

Ingredients:

1 quart

 Low sodium vegetable broth
14 oz. Brown rice (dry weight)
Filling:
2 Cups Frozen chopped broccoli, thawed
1 1/2 Cups Pasteurized egg substitute
2 1/2 Cups Shredded velvetta
1/4 oz. Dried parsley flakes
1 3/4 Cups Yellow onions, diced
3/4 Cup Diced red peppers
1 1/2 tsp. Garlic powder
2 tbsp. Flax meal
1/2 Cup Sunflower seeds rinsed
1 tsp. Paprika

Recipe Directions:

  1. To cook rice: Bring broth and rice to a boil.  Cover, reduce heat to low and simmer 50 minutes.  Remove from heat.  Let stand, covered, 10 minutes.  Transfer to a shallow pan.  Cover; refrigerate.

  2. To make filling: Combine cooked rice, broccoli, eggs, cheese and parsley; set aside.  Saute onions, peppers and garlic powder in a pan sprayed with PAM.  Add vegetables to rice mixture; combine well.  Spread rice mixture into 10x12 inch baking pan sprayed with PAM.

  3. To make topping: Combine flax meal, sunflower kernels (rinsed) and paprika.  Sprinkle over rice mixture.  Bake, uncovered, at 350 degrees until internal temperature reaches 160 degrees.  Let stand 10 minutes.