Directions:
- Preheat oven to 400°.
- Combine the rice, 1/4 cup Parmesan cheese, 1/4 teaspoon salt, fines herbes, and egg whites. Press mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle fontina evenly over rice mixture. Set aside.
- Cook broccoli in boiling water for 4 minutes or until tender; drain well.
- Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Stir in broccoli. Spoon broccoli mixture evenly over rice mixture. Top with shredded cheddar cheese.
- Combine egg substitute, milk, remaining 1/2 teaspoon salt, and pepper in a small bowl; stir well with a whisk. Pour egg mixture over broccoli mixture.
- Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese. Sprinkle breadcrumb mixture evenly over broccoli. Bake at 400° for 23 minutes or until set.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 409.35 Kcal (1714 kJ) | ||
| Calories from fat | 112.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.45g | 19% | |
|---|---|---|---|
| Cholesterol | 192.71mg | 64% | |
| Sodium | 1121.39mg | 47% | |
| Potassium | 711.23mg | 15% | |
| Total Carbs | 37.55g | 13% | |
| Sugars | 12.09g | 48% | |
| Dietary Fiber | 4.45g | 18% | |
| Protein | 36.05g | 72% | |
| Vitamin C | 92.3mg | 154% | |
| Iron | 3.2mg | 18% | |
| Calcium | 608.6mg | 61% | |
| Amount Per 100 g | |||
| Calories | 137.06 Kcal (574 kJ) | ||
| Calories from fat | 37.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.17g | 19% | |
|---|---|---|---|
| Cholesterol | 64.53mg | 64% | |
| Sodium | 375.47mg | 47% | |
| Potassium | 238.14mg | 15% | |
| Total Carbs | 12.57g | 13% | |
| Sugars | 4.05g | 48% | |
| Dietary Fiber | 1.49g | 18% | |
| Protein | 12.07g | 72% | |
| Vitamin C | 30.9mg | 154% | |
| Iron | 1.1mg | 18% | |
| Calcium | 203.8mg | 61% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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