Healthy Cauliflower Rice Broccoli Casserole Food

HEALTHY CAULIFLOWER RICE BROCCOLI CASSEROLE

Steps:

• Add all the cauliflower florets to a and pulse a few times till the cauliflower resembles small bits like rice. Don't go all the way or it can turn mushy.
• Heat oil in a large pan and add garlic, jalapenos and carrots. Saute for a minute or two on high heat and add the riced cauliflower, oregano, paprika and salt. Stir fry the cauliflower for 3-4 minutes till the cauliflower becomes soft, but not mushy. Take a cup of this cauliflower mixture (reserve the rest) and blend with half and half (its okay if the sauce isn't completely smooth). Add a splash of water or stock if you need to loosen things up in the blender, but don't add more than a couple of teaspoons.
• the oven to 200 C/400 F
• Mix together the reserved cauliflower, cauliflower puree, broccoli and cheddar, and transfer to a baking pan or casserole dish. You can also use a if you like. Top with grated mozzarella and jalapeno slices, if using and bake for 45 minutes. Serve this healthy cauliflower broccoli rice immediately.

BROCCOLI AND CAULIFLOWER CASSEROLE

Steps:

• In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Drain and set aside.
• Simmer broccoli and cauliflower florets in water for 10 minutes, or until crunchy. Meanwhile, preheat oven to 350 degrees F (175 degrees C).
• In a large saucepan, melt butter and saute onion. Stir cauliflower, broccoli and rice into the saucepan. Once the vegetables and rice are coated, stir in the cheese, chicken soup and milk. Transfer the entire mixture to a 9x13 inch baking dish and sprinkle the crackers on top.
• Bake in a preheated 350 degrees F (175 degrees C) oven for 30 minutes.

BROCCOLI , CAULIFLOWER AND RICE CASSEROLE

Steps:

• Cook rice according to instructions.
• Layer all ingredients ending with cheese.
• Cover and bake at 350F for 1 hour.

RICE, BROCCOLI AND CAULIFLOWER CASSEROLE

Steps:

• In a large saucepan, bring water to a boil. Add rice to pan, cover, and simmer over medium-low heat for 5 minutes.
• Add broccoli and cauliflower to pan, cover, and simmer for an additional 10 minutes or until vegetables are tender but crisy, and strain any remaining water out of pan.
• Place rice and vegetables in a greased 13x 9x 2", or a greased 2 -1/2 quart baking dish and set aside.
• Meanwhile in a bowl, combine cheese, sour cream, green chiles, 2 tablespoons butter, salt and pepper. Pour cheese mixture over the rice and vegetables and stir to coat.
• Sprinkle stuffing or bread crumbs evenly over dish and add the other 2 tablespoons butter on top. Bake, uncovered, at 350ºF. until heated through and serve warm.
• NOTE: It may be served immediately, but for a thicker sauce, allow to cool for 5-10 minutes before serving.

BROCCOLI CAULIFLOWER RICE CASSEROLE

Steps:

• Preheat oven to 375 degrees F. Grease a 9x13 inch baking dish with nonstick cooking spray or butter.
• Melt butter in a skillet and add flour. Stir constantly and cook until there are no lumps. Cook for 2-3 minutes on medium-low heat until the roux turns blonde in color.
• Slowly pour in whole milk and whisk constantly until its smooth. Bring it to a slow boil.
• Stir in Dijon Mustard and Hot Sauce. Stir in Freshly Ground Black Pepper, Salt, Dried Oregano, Italian Seasoning, onion powder, and garlic powder.
• Stir in Mayonnaise and whisk well until there are no lumps and the sauce is silky smooth and creamy. Remove it off the heat.
• Stir in Broccoli florets, Cauliflower rice, Shredded Sharp Cheddar Cheese, and Shredded Mozzarella Cheese.
• Transfer to a 9x13 inch baking dish. Bake in a preheated oven for 30-minutes or until the cheese is melty and bubbly.
• Remove from oven and garnish with freshly chopped parsley. Serve right away.