Back

Cheesy Broccoli Cups - Diet Lunch Version

Plan This Recipe Print

Cheesy Broccoli Cups - Diet Lunch Version

Kim
The Cook
5 Servings
13 Ingredients
0 Comments

Cheesy Broccoli Rice Casserole Cups make the perfect kid-friendly, real food lunch.

5 Servings
13 Ingredients
0 Comments

Ingredients

  • 1 cup Brown Rice, Short-Grain
  • 2 cups Chicken Broth/Stock, Reduced Fat
  • 2 cups dice Broccoli
  • 1 tablespoon Parsley, Dried
  • ½ teaspoons Garlic Salt
  • ½ teaspoons Onion Powder
  • ¼ teaspoons Black Pepper
  • ½ teaspoons Salt
  • ¾ cups Cheddar Cheese #1
  • ¼ cups Yogurt, Plain, Low-Fat
  • 2 tablespoons Skim Milk
  • 2 individual beat Egg
  • ¼ cups Cheddar Cheese #2

Containers

Supplies

  • Labels
  • Muffin Tins
  • Cooking Sprays

Cooking Instructions

Freeze For Later Cooking Day Directions

Bake

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Cook rice according to package directions, but substitute chicken broth for water.
  2. 6229320 Upgrade to a paid membership 28089 to unlock all instructions 42547
  3. 5400270 Upgrade to a paid membership 32830 to unlock all instructions 337
  4. 1607523 Upgrade to a paid membership 33535 to unlock all instructions 24084
  5. 721700 Upgrade to a paid membership 35239 to unlock all instructions 40857
  6. 921101 Upgrade to a paid membership 98946 to unlock all instructions 60750
  7. 1051462 Upgrade to a paid membership 86780 to unlock all instructions 74520
  8. 1907754 Upgrade to a paid membership 144 to unlock all instructions 21864
  9. 1925988 Upgrade to a paid membership 95056 to unlock all instructions 51067

Upgrade to a paid membership to unlock all recipe instructions

Make From Frozen Serving Day Directions

Easy Assembly/Ready to Eat

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. 413694 Upgrade to a paid membership 15370 to unlock all instructions 38035

Upgrade to a paid membership to unlock all recipe instructions

Make It Now Cooking Directions

Oven Cook

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Cook rice according to package directions, but substitute chicken broth for water.
  2. Steam broccoli until crisp tender in the microwave or on stovetop.
  3. Place rice and broccoli in a large mixing bowl and cool slightly.
  4. Stir in remaining except for cheddar cheese #2.
  5. Spray muffin tin with non stick cooking spray.
  6. Divide broccoli and rice mixture in cups. Sprinkle cheddar cheese #2 on top.
  7. Bake at 350 degrees for about 25 minutes until lightly browned and crisp.

Nutrition Facts

Servings Per Recipe
5 Servings
Serving Size
3 broccoli cups
Amount Per Serving
Calories
271
Total Fat
9g
Saturated Fat
4g
Trans Fat
0g
Cholesterol
107mg
Sodium
635mg
Total Carbohydrates
35g
Fiber
3g
Sugar
1g
Protein
15g
WW Freestyle
7