Really yummy Brown Rice, Broccoli and Tofu Casserole
I saw this on Tastespotting.com and had to try it. Originally the recipe did not call for tofu but I really had a desire to add it and add some quality protein to the dish.
The original recipe calls this a pie, kind of like a quiche but I think of it more like a layered casserole.
It stores well in the refrigerator and by using a 9 x 9 square casserole dish you get 9 - 4 ounce portions. The original recipe suggests serving this with a fresh salad of spring greens and a dollop of salsa. I had a small kale salad and no salsa, wasn't in the mood. Sorry no photos from my version, digital camera fell in a sink fill of water a few weeks ago. Darn thing is DOA.
I entered all the info in NutritionData.com for a complete nutrition profile and I'll post that at the end of the directions.
1 T olive oil
2 cloves garlic, minced
1/2 red onion, minced
salt & pepper
a couple dashes of hot sauce
2 c leftover brown rice
7 oz of firm or extra-firm Tofu
1/2 head of broccoli, cut into florets and stems chopped
6 eggs, beaten
2 T low fat milk
1 t chili powder
1/2 t dried basil
3/4 c grated low-fat cheddar cheese
Preheat oven to 350 degrees. Use leftover or cooked brown rice. Mince garlic and onion. Cut broccoli head into small florets and chop the stalk into small pieces. Drain and cut the tofu into small cubes and place on baking sheet sprayed with Pam. Heat olive oil in skillet and garlic and onions, sauteing until soft. Add in rice and stir until heated and slightly toasted. Season with hot sauce, salt and pepper, stir to combine. Flatten rice to the bottom of square casserole dish and set aside. Placed cubed tofu in oven to toast for about 10 minutes until lightly browned. Steam broccoli and remove from the heat when the florets are bright green and semi-crisp. Drain any excess water and add tofu, toss to mix. Layer the broccoli and tofu over the top of the rice crust. Beat eggs with milk, chili powder and basil. Pour over broccoli, tofu and rice then sprinkle with the cheese. Place casserole in center of hot oven on center rack. Bake for 5 minutes. Remove casserole and place under broiler. Broil the casserole for 2 to 5 minutes until the cheese is bubbly and lightly browned and the eggs have began to set up. Remove the casserole from oven and let it set up for about 5 minutes. Cut into 9 even pieces and serve.
Serving size 150 grams (about 5 ounces), 171 calories per serving, 75 Calories from fat, 8 grams Total Fat (2 grams Sat Fat), 14 grams Carbohydrate (1 gram dietary fiber, 1 gram sugars), 10 grams Protein, 143 mg cholesterol, 377 mg Sodium.
- Main Dishes
- North American