Cheesy Broccoli Rice Casserole

Ingredients

• Brown rice

  Long-grain, raw

  1 cup or 185g

• Broccoli

  Raw

  4 cup chopped or 364g

• Peas

  Green, frozen, unprepared

  1 cup or 134g

• Butter

  Salted

  2 tbsp or 28g

• Onions

  Raw

  ¼ cup, chopped or 40g

• Wheat flour

  Whole-grain

  2 tbsp or 15g

• Whole milk

  3.25% milkfat, with added vitamin D

  1 ½ cup or 366g

• Cheddar cheese

  1 ½ cup, shredded or 169g

• Salt

  Table

  ¾ tsp or 5g

• Dijon mustard

  Grey poupon

  ½ tsp or 3g

• Pepper

  Spices, black

  1 tsp or 2g

• Panko Breadcrumbs

  Japanese Style - Trader Joe's

  ½ cup or 34g

Directions

1. Start cooking rice and broccoli
2. Preheat oven to 400 degrees
3. Combine cooked rice and broccoli in a large mixing bowl and set aside
4. Melt the butter in a medium sauce pan over medium heat. Add the onion and cook, stirring, until softened, about 2 minutes. Sprinkle in the flour and cook for 1 or 2 minutes, until the flour begins to brown but doesn't burn, whisking almost continuously.
5. Whisk in the milk, watching for lumps. Sprinkle in the cheese, salt, mustard, and pepper and stir until well combined. Bring to a simmer and cook, stirring, until the mixture is the consistency of very thick gravy, less than five minutes.
6. Pour the cheese sauce over the broccoli and rice. Mix thoroughly and spread evenly in an 8x8 inch baking dish.
7. Sprinkle the casserole with the breadcrumbs and then drizzle enough olive oil over the top to coat the breadcrumbs.
8. Bake for 12 to 14 minutes, or until the breadcrumbs are nicely browned. Serve warm.