Further Food Nutritionist Commentary:
By Camryn Goldstein
Cheesy Wild Rice Broccoli Mushroom Casserole
3/4 cup cooked wild rice (mixture of black, red, brown rice)
1/2 red onion, diced
2-3 cloves of garlic, minced
1 1/2 cups of broccoli or broccolini, chopped
2/3 cup of mushroom (choose between or use mixture of crimini, shiitake, oyster, maitake), chopped
1/2 red pepper, chopped (optional)
2 tablespoons butter and avocado oil
2 tablespoons butter
1cup whole milk
2 tablespoons flour
1 teaspoon dijon mustard
Pinch of cayenne pepper
8-12 ounces grated Parmesan Reggiano cheese or cheddar cheese
1. Heat oven to 400 degrees
2. Heat 1 tbsp butter and 1 tbsp avocado oil in a cast iron over medium heat. Once melted, add onion and saute until translucent, about 5 minutes.
3. Then slowly add in your chopped broccoli, mushrooms, garlic, and red pepper if using. Sprinkle in salt and pepper and saute until cooked through and then remove from heat.
4. To make the cheese sauce, in a small pan melt 2 tbsp butter over low heat. Once melted, add flour and whisk until combined. Slowly drizzle in milk, whisking constantly, until sauce is slightly thickened, about 2 minutes.
Remove pan from heat and stir in Dijon mustard and 1/3 of grated cheese. Season generously with salt and pepper.
5. Add cooked rice to your vegetable mixture and mix well. Then pour cheese sauce over and gently mix to ensure all pieces get some sauce. Sprinkle remaining cheese over top. Bake casserole for 10 to 15 minutes, until the cheese has mostly melted, then run under the broiler until cheese is toasty on top.
Per Serving: Calories: 442; Total Fat: 31 g; Saturated Fat: 18 g; Monounsaturated Fat: 7 g; Polyunsaturated Fat: 1 g; Cholesterol: 71 mg; Sodium: 460 mg; Potassium: 445 mg; Carbohydrate: 18 g; Fiber: 3 g; Sugar: 5 g; Protein: 24 g
Vitamin C: 130%; Vitamin A: 66%; Iron: 2%; Calcium: 134%
You Might Also Like
Everything you love about cheeseburgers just put into a bowl! This delicious Cheeseburger Salad is a great way to satisfy those fast food cravings while still keeping it low carb! Every time I mention this salad to someone, their first reaction is al...
The other day at the market I had bought a bag of cauliflower rice and thought I would just quickly cook it over the stove top and serve it with whatever else we had on hand (salmon/chicken) for a really easy quick meal. BUT I am desperately trying t...
I love Japanese sweet potatoes. They are so much more flavorful than regular sweet potatoes. I made this Japanese Sweet Potato and Black Bean Nacho recipe when I was trying to figure out what to do with some leftover beans and veggies. Instead of mak...
By Mackenzie Burgess
This 5-minute Simple Fruit & Nut Salad proves that a quick salad can be both flavorful and easy. Perfect for a single meal or multiply for more. This recipe also includes the dressing with a homemade dijon vinaigrette!...
One of my favorite ways to get that nutrition is through dark leafy greens–rich in vitamins, minerals and fiber. Their nutrition profile shows that they are some of the most nutrient-dense foods on the planet helping to reduce the risk of cancer an...
My 2012 food challenge – vegan one day per week. The impetus – part sustainability, part recipe experimentation and part health. This dish is very simple to make and tastes exquisitely good. The tofu soaks up the cilantro pesto and gives i...