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Cheesy Broccoli Cups - Diet Lunch Version

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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.
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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. 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