I drew inspo for this recipe from my school-based rotation at Proviso East High School. For this specific day, I was in charge of creating a recipe. We only have a microwave and rice cooker, so we had to get creative with it…
I found a recipe that used white rice, but being the nutrition psycho I am, I swapped it out for brown rice! I prefer cauli rice ( again, psycho ) because:
- Cauli rice contains 8.6x fewer calories and…
- 14x fewer net carbs compared to brown rice
- One cup contains almost all of your daily value of vitamin C
Here’s the kicker – if you prepare cauli rice, you need to prep it the right way to make it taste good.
Whether it is cauli fried rice or a cheesy broccoli casserole, you gotta scramble an egg into it. We don’t want our rice to be dry!
Be careful with portions bc my mom and I devoured this casserole in TWO days… ¯\_(ツ)_/¯
Recipe
- 3 3/4 cup cauliflower rice
- 5 cups frozen chopped broccoli
- 1/2 medium white onion, diced
- 2 1/2 cups grated low-fat cheddar cheese
- 2 large eggs
- 1/2 juiced lemon
- 1 tsp salt
- 1 tsp garlic powder
- 1/2 tsp cracked pepper
- 1/2 tsp onion powder
- 1/4 tsp mustard powder
Instructions
- Preheat oven to 350°F.
- In a large bowl, add the riced cauliflower and frozen broccoli. Microwave for 3 minutes and let sit for a few minutes. Stir.
- Set aside 1/2 cup of grated cheddar cheese.
- In a small bowl, whisk eggs.
- Add the diced white onion, remaining 2 cups of the grated cheddar cheese, whisked eggs, lemon juice, S&P, and spices to the large bowl. Stir until well-combined.
- Pour mixture into 9×13 baking dish.
- Top with the remaining 1/2 cup of grated cheddar.
- Bake uncovered for 30 minutes.
Notes: Serves 4 for meals. Optional to serve with chicken if more protein desired.
I hope you enjoy!
xx hails
