Broccoli Rice Puff

Vegetarian Broccoli Rice Puff Recipe | USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 30 minutes | Servings: 6 |

Vegetarian diet

Introduction

The Broccoli Rice Puff is a delightful and nutritious dish that combines the wholesomeness of broccoli and rice with the rich flavors of cheese, mushrooms, and spices. This recipe is perfect for those seeking a comforting and satisfying meal that is also packed with health benefits. Whether you're looking to impress guests at a dinner party or simply want to enjoy a hearty meal with your family, the Broccoli Rice Puff is sure to please.

History

The origins of the Broccoli Rice Puff can be traced back to the mid-20th century when casseroles became a popular and convenient way to prepare meals for families. The combination of rice and broccoli, enriched with eggs and cheese, was developed as a nutritious and filling option that could be easily baked. Over the years, this recipe has evolved, incorporating various ingredients such as mushrooms and spices to enhance its flavor and appeal.

Ingredients

3.5 cups cooked rice
1 lb (454 g) frozen chopped broccoli, thawed
2 cups chopped fresh mushrooms (about 5 oz (142 g))
1 cup chopped onion
1 clove garlic, minced
1 tbsp butter or margarine
1 tsp salt, divided
0.5 tsp ground black pepper, divided
0.25 tsp ground nutmeg, divided
4 eggs, separated
0.75 cup milk

How to prepare

Combine rice and broccoli in a large mixing bowl.
Cook mushrooms, onion, and garlic in butter over medium heat until the onion is tender-crisp. Add 0.5 tsp of salt, 0.25 tsp of pepper, and 0.13 tsp of nutmeg. Stir the mixture into the rice and broccoli; mix well. Spoon the mixture into a buttered shallow 2 qt (1.89 liter) baking pan or portion 1 cup of the mixture into buttered individual casseroles.
Beat the egg yolks with milk. Add cheese, the remaining 0.5 tsp of salt, the remaining 0.25 tsp of pepper, and the remaining 0.13 tsp of nutmeg.
Beat the egg whites until stiff but not dry. Fold them into the yolk mixture. Spread the mixture over the rice mixture, or portion it evenly over the rice mixture in individual dishes (about 0.67 cup for each). Bake at 350°F (177°C) for 30 minutes, or until the mixture is hot and bubbly and the top is lightly browned (15 to 20 minutes for casseroles).

Variations

Consider adding diced chicken or tofu for extra protein. For a spicier version, incorporate red pepper flakes or a dash of hot sauce into the egg mixture.

Cooking Tips & Tricks

To ensure the best results when preparing the Broccoli Rice Puff, consider the following tips:

- Use freshly cooked rice for a fluffier texture.

- Thoroughly drain the thawed broccoli to prevent excess moisture in the dish.

- Sauté the mushrooms, onion, and garlic until just tender to retain their texture and flavor.

- When folding the egg whites into the yolk mixture, do so gently to keep the mixture light and airy.

- For a golden and crispy top, consider broiling the dish for the last few minutes of baking.

Serving Suggestions

The Broccoli Rice Puff can be served as a main dish, accompanied by a light salad or steamed vegetables for a complete meal. It's also perfect as a side dish for meat or fish.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, providing a crispy top and a tender, flavorful interior. For individual servings, using ramekins can offer a more personalized presentation.

Ingredient Substitutions

For a dairy-free version, use plant-based milk and cheese alternatives. Gluten-free margarine can be used to make this recipe suitable for those with gluten sensitivities.

Make Ahead Tips

The rice and broccoli mixture can be prepared a day in advance and stored in the refrigerator. Assemble the dish just before baking to save time.

Presentation Ideas

Garnish the baked Broccoli Rice Puff with fresh parsley or chives for a touch of color and freshness. Serving it in a colorful dish can also enhance its visual appeal.

Pairing Recommendations

A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the flavors of this dish. For a non-alcoholic option, consider a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed.

Nutrition Information

Calories per serving

A single serving of Broccoli Rice Puff contains approximately 250 calories, making it a moderate option for those monitoring their calorie intake.

Carbohydrates

A serving of Broccoli Rice Puff contains approximately 30 grams of carbohydrates. The carbohydrates come primarily from the rice and vegetables, providing a good source of energy.

Fats

This dish contains about 10 grams of fat per serving, with the majority coming from the margarine and eggs. Using low-fat milk and margarine can help reduce the fat content.

Proteins

Each serving of Broccoli Rice Puff offers around 12 grams of protein, contributed by the eggs, cheese, and to a lesser extent, the broccoli and mushrooms. This makes it a satisfying option for vegetarians.

Vitamins and minerals

The Broccoli Rice Puff is rich in vitamins and minerals, including Vitamin C from the broccoli, Vitamin D and calcium from the milk, and various B vitamins from the eggs and mushrooms. It's a nutritious choice that supports overall health.

Alergens

Common allergens in this recipe include eggs, milk, and potentially gluten (depending on the type of margarine used). Those with allergies should consider suitable substitutions.

Summary

Overall, the Broccoli Rice Puff is a balanced dish that offers a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a wholesome choice for a meal that doesn't compromise on flavor.

Summary

The Broccoli Rice Puff is a versatile and nutritious dish that combines the best of comfort food with healthy ingredients. Whether you're looking for a new weeknight favorite or a dish to share at your next gathering, this recipe offers something for everyone. With its rich flavors, satisfying texture, and healthful benefits, it's sure to become a staple in your culinary repertoire.

How did I get this recipe?

The first time I saw this recipe, I was captivated by it. It was a warm summer afternoon and I was visiting my dear friend Martha for our weekly coffee date. As we sat in her cozy kitchen, sipping on our steaming cups of coffee, Martha suddenly pulled out a worn, stained recipe card from a drawer.

"Have you ever tried my Broccoli Rice Puff, my dear?" Martha asked with a twinkle in her eye.

I shook my head, intrigued by the name of the dish. Martha proceeded to tell me about how she had learned the recipe from her own grandmother, who had passed it down to her many years ago. She described the dish as a delicious and comforting casserole that was perfect for family gatherings and potluck dinners.

As Martha read out the ingredients and instructions, I couldn't help but feel a sense of nostalgia wash over me. The combination of broccoli, rice, cheese, and a hint of mustard seemed like the perfect blend of flavors. I knew right then and there that I had to learn how to make this dish myself.

Over the next few weeks, Martha graciously taught me the ins and outs of making her beloved Broccoli Rice Puff. We spent hours in her kitchen, chopping broccoli, cooking rice, and mixing the ingredients together. Martha's hands moved with ease and grace as she guided me through each step, offering tips and tricks that only a seasoned cook would know.

As we waited for the casserole to bake in the oven, the comforting aroma of melted cheese and steamed broccoli filled the air. Martha and I chatted and laughed, sharing stories and memories as we waited for our creation to be ready.

When the timer finally chimed, we eagerly pulled the piping hot dish out of the oven. The golden brown crust on top looked perfectly crispy and inviting. Martha sliced into the casserole and scooped out a generous portion onto our plates.

I took my first bite and was immediately transported back to my childhood. The creamy texture of the rice, the crunch of the broccoli, and the tangy kick of the mustard all melded together in a symphony of flavors. It was like a warm hug on a plate.

From that moment on, Martha's Broccoli Rice Puff became a staple in my own kitchen. I made it for family dinners, potlucks, and even just for myself on a cozy night in. Each time I made the dish, I couldn't help but think of Martha and the special bond we shared over our love of cooking.

Years passed, and Martha's health began to decline. As she grew weaker, I would visit her often, bringing along a freshly baked Broccoli Rice Puff as a token of my love and gratitude. We would sit at her kitchen table, enjoying the dish together and reminiscing about all the wonderful times we had shared over the years.

Eventually, Martha passed away, leaving behind a legacy of love, laughter, and delicious recipes. I inherited her beloved recipe card for Broccoli Rice Puff, along with a box full of other cherished dishes that she had collected over the years.

To this day, whenever I make Martha's Broccoli Rice Puff, I feel her presence in my kitchen. Her spirit lives on in every bite of the creamy, cheesy casserole, and I am grateful for the memories we shared and the bond we forged over our shared love of cooking.

So, if you ever find yourself in need of a comforting and delicious dish, look no further than Martha's Broccoli Rice Puff. It's more than just a recipe – it's a reminder of the power of food to connect us, to comfort us, and to bring us together in love and friendship.