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Cheesy Broccoli Cups - Diet - Ready to Eat Dinner

Cheesy Broccoli Rice Casserole Cups make the perfect tasty dinner when you're watching your figure but also want to satisfy your taste buds!
5 Servings Recipe By

Ingredients

  • 1 cup Brown Rice, Short-Grain
  • 2 cups Chicken Broth/Stock, Reduced Fat
  • 2 cups dice Broccoli
  • 1 tablespoon Parsley, Dried
  • 1/2 teaspoons Garlic Salt
  • 1/2 teaspoons Onion Powder
  • 1/4 teaspoons Black Pepper
  • 1/2 teaspoons Salt
  • 3/4 cups Cheddar Cheese #1
  • 1/4 cups Yogurt, Plain, Low-Fat
  • 2 tablespoons Skim Milk
  • 2 individual beat Egg
  • 1/4 cups Cheddar Cheese #2

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 3 broccoli cups
  • 271 Calories
  • 9g Total Fat
  • 4g Sat Fat
  • 0g Trans Fat
  • 107mg Cholesterol
  • 635mg Sodium
  • 35g Total Carb
  • 3g Fiber
  • 1g Total Sugars (Includes 0g Added Sugars)
  • 15g Protein
  • 7 WW Freestyle

Make It Now Cooking Directions

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.

Freeze For Later Cooking Directions

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. 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 ingredients 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.
  8. Allow casserole cups to cool. Flash freeze.
  9. Divide among freezer bags, label and freeze.

Make From Frozen Serving Day Directions

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. Reheat in microwave until heated through.

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