With green broccoli, golden cheese and sweet red peppers, this bountiful bake has plenty of eye appeal...and it makes a tasty and satisfying meatless entree or side dish. From Sun City West, Arizona, Gretchen Widner sent the recipe for her comforting rice-and-veggie combo.


INGREDIENTS



* 2 cups hot cooked rice
* 3/4 cup shredded reduced-fat cheddar cheese
* 1/2 cup egg substitute
* 3/4 teaspoon garlic salt
* FILLING:
* 1 package (10 ounces) frozen chopped broccoli, thawed
* 4 ounces chopped fresh mushrooms
* 1/2 cup chopped sweet red pepper
* 1/2 medium onion, chopped
* 1 cup egg substitute
* 1/2 cup fat-free milk
* 1/2 teaspoon onion salt
* 1/2 teaspoon pepper
* 1 cup (4 ounces) shredded reduced-fat cheddar cheese


SERVINGS 6
CATEGORY Lower Fat
METHOD Baked
PREP 15 min.
COOK 25 min.
TOTAL 40 min.


DIRECTIONS




In a bowl, combine the rice, cheese, egg substitute and garlic salt. Press firmly into a 2-qt. baking dish coated with nonstick cooking spray. Bake at 375° for 10 minutes. meanwhile, place the broccoli, mushrooms, red pepper and onion in a steamer basket over 1 in. boiling water in a saucepan. Bring to a boil; cover and steam for 5 minutes or until crisp-tender.
    In a bowl, combine the egg substitute, milk, onion salt and pepper; stir in vegetables. Pour over crust. Sprinkle with cheese. Bake, uncovered, at 375° for 25-30 minutes or until a knife inserted near the center comes out clean. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving equals 226 calories, 7 g fat (5 g saturated fat), 24 mg cholesterol, 527 mg sodium, 23 g carbohydrate, 2 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable.