<p>Cheesy Broccoli Rice Casserole Cups make the perfect kid-friendly, real food lunch.</p>
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Ingredients
- 1 cup Brown Rice, Short-Grain
- 2 cups Chicken Broth/Stock
- 2 cups dice and cook 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
- 2 tablespoons Milk
- 2 individual beat Egg
- 1/4 cups Cheddar Cheese #2
Freezer Containers
Supplies
Nutritional Information
- 1 serving = 3 broccoli cups
- 354 Calories
- 14g Total Fat
- 6g Sat Fat
- 0g Trans Fat
- 144mg Cholesterol
- 1148mg Sodium
- 44g Total Carb
- 4g Fiber
- 2g Total Sugars (Includes 0g Added Sugars)
- 16g Protein
- 10 WW Freestyle
Make It Now Cooking Directions
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.
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?
- 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.
- Flash freeze casserole cups.
- 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.
- Thaw: In fridge
- Reheat in microwave 1-2 minutes until heated through.