Ingredients
1 cup low-fat cheddar cheese (shredded)
1 cup broccoli (chopped)
3 cups brown rice (cooked)
1/2 cup fresh parsley (chopped)
1/4 cup onion (chopped)
1/2 teaspoon salt
3 eggs (beaten)
1 1/2 cups evaporated milk
reduced fat (2%)
1 teaspoon Worcestershire sauce
2 sprays of nonstick cooking spray
Steps
Wash hands with soap and water.
Preheat oven to 350 °F and coat a 9x9 inch baking pan with nonstick cooking spray.
In a bowl, combine the brown rice, cheese, onion, broccoli, parsley, and salt.
In a separate bowl, combine the eggs, Worcestershire sauce, and evaporated milk. Pour over rice mixture. Mix well.
Pour into the 9x9-inch baking dish.
Bake until just firm, about 35 to 40 minutes. Cut into squares to serve.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 183 |
| Total Fat | 4 g |
| Saturated Fat | 2 g |
| Cholesterol | 77 mg |
| Sodium | 328 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 2 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Vitamin D | 1 mcg |
| Calcium | 223 mg |
| Iron | 1 mg |
| Potassium | 287 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cheesy Broccoli & Rice Squares. Recipe source: Recipe adapted from Commodity Supplemental Food Program Cookbook . Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.