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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

  • Cooking Sprays
  • Muffin Tins
  • Labels

Cooking Instructions

Freeze For Later Cooking Day Directions

Bake

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Make From Frozen Serving Day Directions

Easy Assembly/Ready to Eat

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Make It Now Cooking Directions

Oven Cook

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Nutrition Facts

Servings Per Recipe
5 Servings
Serving Size
3 broccoli cups
Amount Per Serving
Calories
270
Total Fat
12g
Saturated Fat
5g
Trans Fat
0g
Cholesterol
100mg
Sodium
680mg
Total Carbohydrates
32g
Fiber
3g
Sugar
2g
Protein
14g
WW Freestyle
8
Diabetic Exchanges: 1 Fat
0 Fruit
0 Milk
0 Other Carb
2 Starch
0 Veg
1 Lean Meat

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