Cheesy Broccoli Cups - Real Food - Lunch Version
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 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?
- 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.
- 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.
- Cook rice according to package directions, but substitute chicken broth for water.
- Place rice and broccoli in a large mixing bowl and cool slightly.
- Stir in remaining ingredients except for cheddar cheese #2.
- Divide broccoli and rice mixture into greased muffin tin. Sprinkle cheddar cheese #2 on top.
- 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