Ingredients
Cooking spray
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 preshredded reduced-fat sharp cheddar cheese, divided (about 3/4 cup)
2 large eggs, lightly beaten
Sliced green onions (optional)
NUTRITION INFORMATION
calories 280
fat 10.6 g
satfat 5.2 g
monofat 3 g
polyfat 1.1 g
protein 15 g
carbohydrate 33 g
fiber 5 g
cholesterol 113 mg
iron 2 mg
sodium 554 mg
calcium 268 mg
sugars 2 g
Est. Added Sugars 0 g
How to Make It
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.
Cooking Light AG
