Cheesy Broccoli Cups- Whole Foods Lunch Version

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Cheesy Broccoli Cups- Whole Foods 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

  • Muffin Tins
  • Labels
  • 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.
  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.
  6. Flash freeze casserole cups.
  7. Divide among freezer bags, label and freeze.

Make From Frozen Serving Day Directions

Easy Assembly

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
  2. Reheat in microwave 1-2 minutes until heated through.

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

  • Not available.

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