Nutrition
1/2 cup serving, 500 calories or less, 7g+ fiber, 7g+ protein
Category
Meal Prep Recipes
Prep Time10minutes
Cook Time25minutes
Total Time35minutes
Servings4servings
Ingredients
1tbspolive oilextra virgin
1smallonionchopped
3clovesgarlicminced
1cuprice, brownquick cooking; can substitute other rice types but will need to adjust cook time
2cupsmilkskim
1cupvegetable broth
1tspsaltkosher
2broccolicut into small florets
2cupschickpeasrinsed and drained
1cupcheesegrated
Instructions
Heat the olive oil in a large skillet or saute pan over medium heat. Add the onion and saute 5 minutes until softened. Add the garlic and saute 30 seconds more.
Add the rice to the pan and toast for 1-2 minutes. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.
Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.
When the rice is done, remove from heat and stir in half of the cheese and add more salt if necessary. Top the casserole with the remaining cheese and let stand until melted. Serve and enjoy!