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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 NOT 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. Use garbanzo flour and gluten-free breadcrumbs in this dish, and check for anti-caking agents in pre-grated cheese. It's best to grate your own from a block.

 

"I don't use the word gourmet. The word doesn't mean anything anymore. 'Gourmet' makes it sound like someone is putting sherry wine in the corn-flake casserole." -Julia Child

The refrigerator light goes on...

This is a classic casserole style bake that is rich and comforting.

The first half of the recipe is basically making a cream of mushroom soup. The additional water and vegetable stock are there to help cook the rice in the oven, where it is pretty easy to set and forget to get perfect brown rice. You could use leftover cooked brown rice in this dish - just leave out the vegetable stock and water.

Likewise, you can use both onions and broccoli from the freezer case and even dried mushrooms, making this a dish that you can do with ingredients that you might always have on hand to make dinner in a pinch.

If you are going to use dried mushrooms, about 2 ounces should do the trick. Add them to 1 cup boiling water to reconstitute, let sit for about ten minutes, and then slice the mushrooms and use the mushroom stock instead of one cup of the vegetable stock for an even richer umami flavor.


 

Broccoli Cheese Bake

Servings: 6 | Serving size: about 2 cups

Cooking time: 120+ minutes

This recipe can easily be multiplied using a larger dutch oven or roasting pan. This recipe keeps well for about 24 to 48 hours in the refrigerator.

2 tsp. olive oil
1 large onion (diced)
2 cloves garlic (minced)
8 ounces crimini mushrooms (sliced)
1 tsp. dried thyme leaves
1/4 cup all purpose flour or garbanzo flour
3 cups no salt added vegetable stock (or water)
1 cup water
2 cups 2% milk
1 1/2 cups uncooked brown rice
2 Tbsp. Worcestershire sauce
8 ounces reduced fat sharp cheddar cheese (grated)(divided)
1 quart water
3 cups broccoli florets
1/2 cup whole wheat or gluten free breadcrumbs

Broccoli Cheese Bake - an easy healthy recipe from Dr. Gourmet

Preheat the oven to 325°F.

Place the olive oil in a medium sized dutch oven over medium high heat.

When the oil is hot, add the onion, stir, cover, and cook for about 4 minutes. Stir frequently.  

Add the garlic and mushrooms and cook for about 6 to 10 minutes. Stir frequently.

Add the thyme and flour. Cook, stirring constantly, until the flour is well incorporated into the vegetables.

Slowly add the vegetable stock, water, and milk.

Cook over medium high heat for about five minutes, or until the sauce begins to thicken slightly.

Add the rice and Worcestershire sauce.

Stir, cover, and place in the oven.

Bake for 75 minutes (total). Stir occasionally.

When the rice has cooked for about 60 minutes, place the 1 quart water in a large pan fitted with a steamer basket.

Add the broccoli and steam for 8 minutes.

Add the steamed broccoli and 4 ounces of the cheese to the rice.

Stir gently, re-cover, and return the dutch oven to the oven for 10 minutes.

Sprinkle the remaining cheese over the top of the casserole and then sprinkle the breadcrumbs over the top.

Place under the broiler for 3 to 5 minutes, until the cheese is melted and the breadcrumbs are toasted.

Serve.

Nutrition Facts

Serving size: about 2 cups

Servings: 6

.

Amount Per Serving

Calories 420 Calories from Fat 108
% Daily Value
Total Fat 12g 16%
    Saturated Fat 6g 30%
    Monounsaturated Fat 3.5g
    Trans Fat 0g
Cholesterol 20mg 7%
Sodium 530mg 23%
Total Carbohydrates 60g 22%
    Dietary Fiber 5g 17%
    Sugars 10g
Protein 21g
Vitamin A 8% Vitamin C 51%
Calcium 32% Iron 13%
Vitamin K 50mcg Potassium 800mg