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Broccoli Rice Hot Dish
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Yorumları: 5,810
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Kayıt Tarihi: Sep 2006
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Shy  Broccoli Rice Hot Dish from taste of home. With green broccoli, golden cheese and sweet red peppers, this bountiful
Broccoli Rice Hot Dish
from taste of home.
With green broccoli, golden cheese and sweet red peppers, this bountiful bake has plenty of eye appeal...and it makes a tasty and satisfying meatless entree or side dish.

INGREDIENTS
2 cups hot cooked rice
3/4 cup shredded reduced-fat cheddar cheese
1/2 cup egg substitute
3/4 teaspoon garlic salt

FILLING:
1 package (10 ounces) frozen chopped broccoli, thawed
4 ounces chopped fresh mushrooms
1/2 cup chopped sweet red pepper
1/2 medium onion, chopped
1 cup egg substitute
1/2 cup fat-free milk
1/2 teaspoon onion salt
1/2 teaspoon pepper
1 cup (4 ounces) shredded reduced-fat cheddar cheese

DIRECTIONS
In a bowl, combine the rice, cheese, egg substitute and garlic salt. Press firmly into a 2-qt. baking dish coated with nonstick cooking spray. Bake at 375° for 10 minutes. meanwhile, place the broccoli, mushrooms, red pepper and onion in a steamer basket over 1 in. boiling water in a saucepan. Bring to a boil; cover and steam for 5 minutes or until crisp-tender.
In a bowl, combine the egg substitute, milk, onion salt and pepper; stir in vegetables. Pour over crust. Sprinkle with cheese. Bake, uncovered, at 375° for 25-30 minutes or until a knife inserted near the center comes out clean. Yield: 6 servings.

Nutritional Analysis: One serving equals 226 calories, 7 g fat (5 g saturated fat), 24 mg cholesterol, 527 mg sodium, 23 g carbohydrate, 2 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.
11-01-2006, Saat:12:33 PM


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