Healthy Broccoli and Three Cheese Casserole

2 cups cooked brown rice
6 tbsp grated Parmesan cheese, divided
3/4 tsp salt, divided
3 egg whites 
Cooking spray
1/2 cup shredded Fontina cheese
4 cups broccoli florets, coarsely chopped
1 cup onion, finely chopped
1/4 cup shredded sharp cheddar cheese
3/4 cup egg substitute
3/4 cup skim milk
1/4 tsp black pepper
2 (1oz) slices of firm wheat bread

Preheat oven to 400°. Combine the rice, 1/4 cup Parmesan cheese, 1/4 teaspoon salt, and egg whites. Press mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle Fontina evenly over rice mixture. Set aside. Cook broccoli in boiling water for 4 minutes or until tender; drain well. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Stir in broccoli. Spoon broccoli mixture evenly over rice mixture. Top with shredded cheddar cheese. Combine egg substitute, milk, remaining 1/2 teaspoon salt, and pepper in a small bowl; stir well with a whisk. Pour egg mixture over broccoli mixture. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese. Sprinkle breadcrumb mixture evenly over broccoli. Bake at 400° for 23 minutes or until set.

Yields 6 servings

Nutrition Facts per serving:

242 calories

8g fat

16g protein

2.5g fiber

613mg sodium