A Supportive Podcast for those Dealing with a loved one with Memory Loss

A Supportive Podcast for those Dealing with a loved one with Memory Loss

Broccoli and Three-Cheese Casserole

Broccoli and Three-Cheese Casserole
Great way to use up leftovers & get a healthy meal.

This recipe is a good way to use up leftovers (you can use any leftover vegetables) and it tastes so good the carnivores in your household might not miss the meat! It would also make a good side dish for those who “need” meat while allowing others to be meat-free. Lots of options!

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. This is also a good recipe to prepare over the weekend or while you’re loved one is otherwise occupied.

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 (egg substitute works perfectly too)
  • 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 extra sharp 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

Directions

  1. Preheat oven to 400°.
  2. 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.
  3. Cook broccoli in boiling water for 4 minutes or until tender; drain well. (You could experiment with microwave steam-in bags, but crispness may be lost)
  4. 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.
  5. 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.
  6. 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.