This is a family favorite. Please revise it for me. Thanks. - B.R., Beaverton, Ore.Dear B.R.:
I made a few "adjustments" to your recipe which I think you will find to your liking. Brown rice adds a nutty flavor and sauteing the onion makes it more tender and flavorful as well. I eliminated the butter and used buttermilk to replace the butter flavor. (Despite its name, buttermilk is practically fat-free!)
The reduced-fat Cheddar cheese substituted perfectly for the processed cheese spread. I hope this revised casserole remains a family favorite.
- EACH SERVING CONTAINS approximately: Original Recipe: 247 calories; 29 mg cholesterol; 12 gm fat; 749 mg sodium. Revised Recipe: 185 calories; 13 mg cholesterol; 6 gm fat; 329 mg sodium.
One-dish meals, aside from being time- and energy-savers, can be healthful additions to your diet. My pamphlet, Easy and Nutritious One-Dish Meals, contains some of my favorites from around the world. Order it for $1 and a stamped, self-addressed, legal-size envelope from One-Dish, P.O. Box 847, Gibbstown, NJ 08027-9911.- Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 18 cookbooks.
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Cook It Light
P.O. Box 1212
La Jolla, CA 92038
1991 by King Features Syndicate Inc.
1 cup instant rice, uncooked
2 packages chopped broccoli, cooked
2 tablespoons butter
1 small onion, finely chopped
1/2 cup milk
1 can cream of chicken soup
1/2 cup Cheez Whiz Mix all ingredients and bake uncovered in an ovenproof baking dish for 35 minutes in a preheated 350-degree oven.
Broccoli 'n' Brown Rice
1 tablespoon corn-oil margarine
3 tablespoons unbleached flour
3/4 cup defatted chicken stock
1/2 cup non-fat milk
1/2 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
1 small onion, chopped (1 cup)
1 cup instant brown rice, uncooked
2 (10-ounce) packages frozen chopped broccoli, cooked
1/2 cup buttermilk
3 ounces reduced-fat Cheddar cheese, grated (3/4 cup) In a skillet over medium heat, melt margarine. Add flour and stir for 1 minute; do not brown. Add chicken stock and non-fat milk and, using a wire whisk, stir over medium heat until mixture comes to a boil. Add salt, garlic powder and pepper and continue to cook 1 minute more. Set aside.
In a non-stick or heavy iron skillet over low heat, saute onion until soft. If necessary, add a little water or stock to prevent scorching. Place onion in a large mixing bowl and add all remaining ingredients and reserved sauce mixture; mix well.
Pour into a 1 1/2- or 2-quart ovenproof casserole and bake in a preheated 350-degree oven for 45 to 50 minutes until bubbly and hot.
Makes 6 cups, six 1-cup servings.