Cooking Light: Broccoli, Cheddar, & Brown Rice Cakes

Inspired by cheesy broccoli-and-rice casserole, these crispy cakes from our friends at Cooking Light can be made ahead of time and frozen for a delicious, nutritious, last-minute meal. These vegetable cakes are hands-free and cook in the oven, making this a quick dinner idea. Serve with the veggie or side of your choice, or try these Sweet and Spicy Carrots and Peas that Cooking Light suggests.

Here’s your game plan: while the oven preheats, prepare both the broccoli and carrot mixtures. While the carrots bake, prepare the cakes.

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 pre-shredded reduced-fat sharp cheddar cheese, divided (about 3/4 cup)

2 large eggs, lightly beaten

Sliced green onions (optional)

Instructions:

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.

Serves 4 (serving size: 2 cakes)

Calories 280; Fat 10.6g (sat 5.2g, mono 3g, poly 11g); Protein 15g; Carbs 33g; Fiber 5g; Sugars 2g (est. added sugars 0g); Cholesterol 113 mg; Iron 2mg; Sodium 554 mg; Calcium 268 mg.