Prep 20 mins
Cook 40 mins
We've gotten so much broccoli from the CSA we belong to this year! I kept cutting it up and freezing it, but it has taken over the freezer and is starting to fill the fridge! Lucky for me, I whipped together this simple dinner - it's easy enough for a beginner, delicous and full of protein for the vegetarians in your life!
- 4 cups cooked brown rice
- 1 medium onion, minced
- 2 1⁄2 lbs fresh broccoli, chopped into small pieces
- 8 ounces button mushrooms, diced
- 1⁄2 cup flax seed
- 1 tablespoon black pepper
- 1 tablespoon salt
- 1 (1 1/4 ounce) packet cheese sauce mix
- 2 (16 ounce) bagsof fancy shredded colby-monterey jack cheese
- 1 1⁄2 cups vegetable stock
- 2 tablespoons butter, melted
- Toss the rice, all the cut up veggies, flax, salt, pepper and cheese sauce mix and mix well. Add the shredded colby jack, reserving a 1/2 cup, and mix it in as well.
- Stir in the melted butter and vegetable stock and add the entire mixture to a baking pan sprayed with non-stick cooking spray.
- Top with the remaining colby jack, cover with tinfoil and bake at 400 degrees F until broccoli is tender (30-40 minutes). When the boccoli is done, remove the tin foil and bake for an additional 5 minutes until the cheese is bubly and melted.
As a vegetarian for the past 25 years, and the mother of two little vegetarians, I am constantly searching for foods that the whole family can enjoy, especially when my kids have friends over for sleep-overs and expect the staples of pizza or mac and cheese. I love this casserole because it is a really delicious way to get my kids and their friends protein and veggies without them feeling like they are missing out on celebratory "junk-food". The nutrition information is clearly labeled on this site, so while I wouldn't consider it diet food, I would consider it a delicious and fun way to get the family eating different and good for them food.
I decided to make this for one of our vegetarian nights. This is nice and high in protein and potassium, both of which I am lacking in for heath reasons. I also really liked the addition of flax seeds - not something I would have thought of and it gave the dish a nice crunch - I will have to try adding them to future casserole dishes. That being said, the amount of saturated fat and sodium in this recipe is killer and I even omitted the tablespoon of salt the recipe called for, skipped the melted butter and cut down a bit on the cheese. We both thought that while the flavour was good it was not good enough to justify the fats in the dish so I doubt we will ever make this again. Thanks for posting.