MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The olive tree is surely the richest gift of Heaven. I can scarcely expect bread." -Thomas Jefferson

The refrigerator light goes on...

I love the idea of this recipe which is, in essence, a warm salad more than a casserole.

All these flavors and textures work so well together the sweet roasted tomatoes, the umami from the onions and cheese, the rich vinaigrette with the exotic salty olives and capers, the flowery flavor of the herbs all topped by melted cheese.

This is a great dish for making ahead on a Sunday and then having on hand later in the week. The roasted veggies and vinaigrette take a few minutes to prep and it make a great dish to use for your leftover rice. You can bake it for about 15 minutes, top with the cheese and finish when the cheese melts.

 

 

Mediterranean Broccoli and Tomato Casserole



Servings = 2 | Serving size =1/2 recipe

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes good leftovers, but plan ahead: bake the vegetable and rice mixture for about 15 minutes, then top with cheese and put back in the oven until the cheese melts.

2 1/4 cups water
1/2 cup long grain brown rice
2 Tbsp olive oil (divided)
1 medium onion (thinly sliced)
1 small bunch broccoli (about 8 ounces)
6 ounces cherry tomatoes
8 black olives (sliced lengthwise into 6 slivers each)
2 tsp capers
2 tsp white wine vinegar
2 tsp no salt added tomato paste
1/2 tsp honey
1/8 tsp dried tarragon
1 tsp dried marjoram
fresh ground black pepper (to taste)
2 ounces Provolone cheese (slices)

Mediterranean Broccoli and Tomato Casserole recipe from Dr. Gourmet
In a medium sauce pan, bring the water to a boil then stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 45 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving. (If desired, you may use 1 cup leftover cooked brown rice instead of cooking the rice fresh.)

Meanwhile, place a large skillet in the oven and preheat the oven to 325F.

Separate the broccoli into florets that are about 1 1/2 inches across, leaving about an inch of stem. Cut up the remaining stem into about 3/4 inch chunks, slicing away and discarding the more woody pieces.

Place 1 teaspoon of the olive in the pan and swirl to coat. Add the onion and toss.

Roast the onion for about 5 minutes, then add the broccoli, toss, and return to the oven.

Roast for 20 minutes, tossing occasionally.

Add the tomatoes and toss, then roast for another 10 minutes.

In a small bowl, place the rest of the olive oil, olives, capers, vinegar, tomato paste, honey, tarragon, marjoram, and pepper and whisk together.

When the tomatoes are done, place the veggies in a large mixing bowl and add the rice and the vinaigrette. Toss well.

Divide the mixture into two au gratin dishes and top with the cheese. Place the dishes in the oven until the cheese melts, then serve.

Nutrition Facts

Serving size = 1/2 recipe

Servings = 2

.

Amount Per Serving

Calories 494 Calories from Fat 198
  % Daily Value
Total Fat 21g 35%
    Saturated Fat 5g 21%
    Monounsaturated Fat 12g  
    Trans Fat 0g  
Cholesterol 16mg 5%
Sodium 499mg 18%
Total Carbohydrates 62g 21%
    Dietary Fiber 8g 27%
    Sugars 11g  
Protein 16g  
Vitamin A 33% Vitamin C 201%
Calcium 31% Iron 16%
Vitamin K 135 mcg Potassium 933 mg
Magnesium 123 mg