Inspired by cheesy broccoli-and-rice casserole, these crispy cakes from our friends at Cooking Light can be made ahead of time and frozen for a delicious, nutritious, last-minute meal. These vegetable cakes are hands-free and cook in the oven, making this a quick dinner idea. Serve with the veggie or side of your choice, or try these Sweet and Spicy Carrots and Peas that Cooking Light suggests.
Here’s your game plan: while the oven preheats, prepare both the broccoli and carrot mixtures. While the carrots bake, prepare the cakes.
1 tablespoon unsalted butter
3/4 cup chopped yellow onion
4 garlic cloves, chopped
3/4 cup unsalted vegetable stock (such as Swanson)
12 ounces fresh broccoli florets, cut into 1/2-in. pieces
1 (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben’s)
1/4 cup whole-wheat panko (Japanese breadcrumbs)
1 tablespoon grainy mustard
1/2 teaspoon black pepper
3/8 teaspoon kosher salt
3 ounces pre-shredded reduced-fat sharp cheddar cheese, divided (about 3/4 cup)
2 large eggs, lightly beaten
Sliced green onions (optional)
- Preheat oven to 450°F. Coat a baking sheet with cooking spray.
- Melt butter in a large skillet over medium-high. Add onion and garlic; sauté 4 minutes. Add stock and broccoli. Bring to a boil; cook 3 minutes.
- Heat rice according to package directions. Combine broccoli mixture, rice, panko, mustard, pepper, salt, and 1/2 cup cheese in a large bowl. Stir in eggs. Divide and shape broccoli mixture into 8 (2 1/2-inch) patties. Arrange patties on prepared pan; coat patties with cooking spray. Bake at 450°F for 15 minutes. Top with remaining 1/4 cup cheese, and bake at 450°F for 4 more minutes or until cheese melts. Garnish with green onions, if desired.
Serves 4 (serving size: 2 cakes)
Calories 280; Fat 10.6g (sat 5.2g, mono 3g, poly 11g); Protein 15g; Carbs 33g; Fiber 5g; Sugars 2g (est. added sugars 0g); Cholesterol 113 mg; Iron 2mg; Sodium 554 mg; Calcium 268 mg.
Tips & Trick:
- Kids can help chop the veggies and shape the cakes!
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