Calling all Kids: Broccoli and Three Cheese Casserole
April 23, 2008Posted by pamela |
Here's another fun and easy recipe to make with your kids from What's Cooking's Michelle Stern. She's recently launched What's Cooking Weekly, a subscription service that offers five healthy meals ideas for your family every week, including easy recipes, shopping lists, nutrition information, and tips on how to get children involved in the kitchen. Every Friday morning, you will receive an e-mail with a summary of the menus for the week along with a link to the website. It's easy and all your meals are planned out for you for the entire week. Print out the grocery list to buy all the items you need for all your meals.
We're also giving away one 6-month subscription to What's Cooking Weekly to a Marin Mommies reader, courtesy of Michelle Stern and What's Cooking. To enter the drawing, send an email to firstname.lastname@example.org with "What's Cooking" in the subject line. One lucky winner will be selected on Thursday, May 1. Congratulations to Tracey W. winner of the What's Cooking giveaway.
Broccoli and Three Cheese Casserole
This healthy and tasty casserole can be assembled ahead of time, covered, and refrigerated. Before baking, you should uncover it and bring it to room temperature before putting in a preheated oven
2 cup cooked white rice
6 Tbs (1 1/2 oz.) grated Parmesan cheese, divided
3/4 tsp salt, divided
1/2 tsp dried fines herbes
3 egg whites
1/2 cup (2 oz.) shredded fontina or Monterey Jack cheese
1/2 cup dry white wine
4 cup coarsely chopped broccoli florets (about 1 bunch)
1 cup finely chopped onion
1/4 cup (1 oz.) shredded extra sharp cheddar cheese
3/4 cup egg substitute
3/4 cup 1% low-fat milk
1/4 tsp pepper
2 (1 oz.) firm wheat bread OR 1 C. Panko breads crumbs
- Preheat oven to 400°.
- Combine rice, 1⁄4 C. Parmesan cheese, 1⁄4 tsp. salt, fines herbs, and egg whites in a bowl.
- Press mixture into an 11 x 7 in baking dish coated with cooking spray. Sprinkle fontina or jack cheese evenly over rice mixture, and set aside.
- Cook broccoli in boiling salted water until tender, about 4 minutes.
- Drain broccoli well.
- Heat a large skillet over medium heat and coat with cooking spray.
- Add onion and cook 4 minutes until tender, stirring occasionally.
- Stir in white wine and cooked broccoli and cook an additional 3 minutes, to heat through.
- Spoon broccoli mixture evenly over rice mixture.
- Top with shredded cheddar cheese.
- Combine egg substitute, milk, remaining 1⁄2 tsp. salt, and pepper in a small bowl.
- Stir well with a whisk.
- Pour egg mixture over broccoli mixture.
- If using bread, tear into pieces and pulse 10 times in a food processor or until coarse crumbs measure 1 1/4C.
- If using panko bread crumbs, skip previous step.
- Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese.
- Sprinkle breadcrumb mixture evenly over broccoli.
- Bake at 400° for 20-25 minutes or until set.
Preparation time: 30 minutes
4 cups of any cooked vegetables can be substituted for the broccoli.
You can safely bake a casserole right out of the refrigerator by putting it in a cold oven and then turning on the heat. Start the cooking time when the oven reaches the proper temperature.
CALL THE KIDS:
- To measure the cheeses, herbs and spices, and milk
- Press rice mixture into baking dish
- Spread broccoli mixture over rice
- Sprinkle cheese over casserole
- Combine breadcrumb mixture
Nutrition (per serving): 392.4 calories; 25% calories from fat; 11.5g total fat; 147.4mg cholesterol; 813.2mg sodium; 439.6mg potassium; 48.5g carbohydrates; 2.2g fiber; 3.9g sugar; 46.3g net carbs; 20.1g protein.
Tossed Green Salad with Maple-Mustard Dressing
1 head lettuce, rinsed, dried, and torn into bite-size pieces
3 Tbs pure maple syrup
2 Tbs apple cider vinegar
2 Tbs Dijon or other whole-grain mustard
3 Tbs olive oil
Salt and pepper to taste
1/4 cup pecans
Put lettuce in a large serving bowl.
Whisk dressing ingredients together in a small bowl.
Pour over lettuce and toss to mix.
Sprinkle with pecans and serve.
Ready in: 10 minutes
When choosing what type of lettuce you want to use, remember: The darker lettuce greens are the healthiest!
CALL THE KIDS:
To rinse, dry, and tear up the lettuce
Measure the dressing ingredients and whisk together
Toss the salad and sprinkle with pecans.
Nutrition (per serving): 220.4 calories; 62% calories from fat; 16.0g total fat; 0.0mg cholesterol; 114.6mg sodium; 633.6mg potassium; 19.3g carbohydrates; 4.9g fiber; 9.2g sugar; 14.5g net carbs; 3.7g protein.