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Very Cheesy Casserole

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Very Cheesy Casserole

Packed with healthy whole-grain and cheesy goodness. 3 cheeses, feta, cottage and parmesan cheese plus beans and brown rice. This hearty casserole is tastes great and is loaded with nutritious healthful ingredients.

 

Yield

8 servings

Prep

15 min

Cook

50 min

Ready

65 min

Ingredients

Amount Measure Ingredient Features
1 teaspoon vegetable oil
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1 cup onions
chopped
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3 each garlic cloves
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1 cup mushrooms
chopped
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1 teaspoon basil
dried, or thyme
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1 teaspoon marjoram
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1 teaspoon cumin
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2 cups beans
cooked
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2 cups brown rice
cooked
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3 large eggs
slightly beaten
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2 cups cottage cheese
or ricotta
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½ cup feta cheese
crumbled , optional
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2 tablespoons soy sauce, tamari
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1 x salt
to taste
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1 x black pepper
to taste
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1 x cayenne pepper
to taste
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2 medium tomatoes
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½ cup Parmesan cheese
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½ cup bread crumbs, whole wheat
fine dry
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Ingredients

Amount Measure Ingredient Features
5 ml vegetable oil
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237 ml onions
chopped
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3 each garlic cloves
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237 ml mushrooms
chopped
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5 ml basil
dried, or thyme
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5 ml marjoram
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5 ml cumin
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473 ml beans
cooked
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473 ml brown rice
cooked
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3 large eggs
slightly beaten
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473 ml cottage cheese
or ricotta
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118 ml feta cheese
crumbled , optional
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3E+1 ml soy sauce, tamari
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1 x salt
to taste
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1 x black pepper
to taste
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1 x cayenne pepper
to taste
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2 medium tomatoes
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118 ml Parmesan cheese
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118 ml bread crumbs, whole wheat
fine dry
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Directions

Preheat oven to 350℉ (180℃).

Heat the oil in large skillet; sauté the onion, garlic and mushrooms until onion is nearly soft.

Add all remaining ingredients except final three (tomatoes, bread crumbs, parmesan).

Mix well and transfer the mixture in a large greased or shallow baking dish sprayed with cooking spray. Spread evenly with a spatula.

Arrange the tomato slices over the top.

Mix together parmesan and crumbs and sprinkle over tomatoes.

Bake for 40 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 163g (5.7 oz)
Amount per Serving
Calories 36922% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 98mg 33%
Sodium 770mg 32%
Total Carbohydrate 20g 20%
Dietary Fiber 6g 25%
Sugars g
Protein 30g
Vitamin A 8% Vitamin C 13%
Calcium 20% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
 

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