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Cheesy Broccoli Cups - Real Food - Lunch Version

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Cheesy Broccoli Cups - Real Food - Lunch Version

Kim
The Cook
4 Servings
13 Ingredients
0 Comments

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

4 Servings
13 Ingredients
0 Comments

Ingredients

  • 1 cup Brown Rice, Short-Grain
  • 2 cups Chicken Broth/Stock
  • 2 cups dice and cook 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
  • 2 tablespoons Milk
  • 2 individual beat Egg
  • ¼ cups Cheddar Cheese #2

Containers

Supplies

  • Cooking Sprays
  • Labels
  • Muffin Tins

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.
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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
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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. Place rice and broccoli in a large mixing bowl and cool slightly.
  3. Stir in remaining ingredients except for cheddar cheese #2.
  4. Divide broccoli and rice mixture into greased muffin tin. Sprinkle cheddar cheese #2 on top.
  5. Bake at 350 degrees for about 25 minutes until lightly browned and crisp.

Nutrition Facts

Servings Per Recipe
4 Servings
Serving Size
3 broccoli cups
Amount Per Serving
Calories
354
Total Fat
14g
Saturated Fat
6g
Trans Fat
0g
Cholesterol
144mg
Sodium
1148mg
Total Carbohydrates
44g
Fiber
4g
Sugar
2g
Protein
16g
WW Freestyle
10