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Ingredients
- 2 c. Mixed Basmati and Wild Rice Salt Black Pepper
- 1/2 lb Broccoli
- 1 Tbsp. Butter
- 2 x Onions, minced
- 3 cl Garlic, crushed
- 1/2 c. Lowfat sour cream
- 1 c. Grated Mozzarella Cheese
- 2/3 c. Grated Parmesan Cheese
- 1 Tbsp. Minced Fresh Rosemary
Directions
- Cook the rice in boiling salted water for about 35 min or possibly according to package directions. Drain thoroughly and rinse with cool water. Drain again.
- Meanwhile, cut the stalks off the broccoli and cook them in boiling salted water for 8-10 min, till almost tender, then add in the florets and cook 2 min longer. Drain and rinse in cool water. Drain again and set aside.
- Heat the butter in a skillet, add in the onions, and cook gently, stirring occasionally, for 3-5 min, till softened. Add in the garlic, and cook, stirring occasionally, for 3-5 min, till the onion is lightly browned.
- Coarsely chop the broccoli, then stir into the rice with the onion and garlic mix, lowfat sour cream, 3/4 of the mozzarella and Parmesan cheeses, the rosemary, and salt and pepper to taste.
- Transfer the mix to an ovenproof dish and sprinkle with remaining cheeses. bake at 350 degrees for 20 min, till heated through and the cheese is melted. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 275 | |
| Calories from Fat 171 | 62% |
| Total Fat 19.29g | 24% |
| Saturated Fat 11.19g | 45% |
| Trans Fat 0.0g | |
| Cholesterol 53mg | 18% |
| Sodium 462mg | 19% |
| Potassium 286mg | 8% |
| Total Carbs 10.68g | 3% |
| Dietary Fiber 2.1g | 7% |
| Sugars 4.03g | 3% |
| Protein 16.05g | 26% |
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