Enchanted Broccoli Forest
75g brown rice, cooked
200g broccoli, cut into "trees"
one large onion
1/2 c vegetable stock (homemade or not)
50g half fat cheddar cheese
2 portions low fat white Sauce (see Dinner 24 September)
Spray a non stick skillet with a little oil and fry the onions until softened. Add the stock and simmer over low heat until onions are thoroughly cooked and stock is all but evaporated.
Add the white sauce & the cooked rice. Also add any extraneous stems bits from the broccoli, cut fine.
Pile into a casserole dish, smooth the top and sprinkle the cheese over the surface.
Steam the broccoli until it is just barely tender. Stand the broccoli stems upright in the rice mixtures, creating a forest of broccoli trees.
Cover the casserole and bake in a moderate oven, Gas Mark 4 for 20-30 minutes or until bubbling. Serve hot.
Nutrition Data
Calories (kcal) 539.6
Carbohydrate (g) 74.0
Protein (g) 35.0
Fat (g) 12.2
Fibre (g) 8.9
This is a variation of one of the classic vegetarian meals of the 1970's Mollie Katzen's "Enchanted Broccoli Forest", from her book by the same name. The original has the rice in a egg custard. I did it this way as I wanted to use up the white sauce!
Here is her website:
Mollie Katzen
I took a picture of the whole "forest" but it is obscured by steam...
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