Broccoli-Rice Malange
A comforting rice bake infused with broccoli, cheese, and savory seasonings, perfect for family dinners or casual gatherings with its creamy texture and flavorful topping.
Ingredients
Instructions
- Mix the cooked rice, frozen broccoli, egg, chopped onion, salt, Worcestershire sauce, and milk together in a bowl.
- Pour the mixture into a greased baking dish.
- Sprinkle the melted butter, shredded cheese, and paprika evenly over the top.
- Bake in a moderate oven until bubbly and golden around the edges.
Tips & Substitutions
For a creamier texture, consider adding an extra egg or a splash more milk. If you're short on broccoli, you can substitute it with spinach or kale. Feel free to experiment with different cheese varieties; a mix of cheddar and mozzarella can add a nice flavor. For added crunch, you might sprinkle some breadcrumbs on top before baking, similar to the topping on Blueberry Muffins With Streusel Topping.
Serving Suggestions
This dish is a fantastic standalone meal but pairs wonderfully with a fresh side salad or steamed vegetables for a balanced dinner. You could also serve it alongside Open-Faced Cucumber Tea Sandwiches for a delightful lunch. For a heartier meal, consider adding grilled chicken or tofu on the side.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave individual portions until warm, or place the whole dish back in the oven at 350°F (175°C) until heated through, about 15-20 minutes, ensuring it doesn’t dry out.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli-Rice Malange contains roughly 1095 calories, with 20g protein, 187g carbohydrates, and 32g fat. It is an excellent source of vitamin C (64% of the Daily Value), calcium (44% of the Daily Value), and protein (41% of the Daily Value). Note that it is relatively high in sodium, at 1657mg per serving (72% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can use fresh broccoli! Just steam or blanch it until tender before adding it to the mixture. Fresh broccoli will give a great texture and flavor. Adjust the cooking time slightly to ensure it's not overcooked in the oven.
What can I substitute for the Worcestershire sauce?
If you don’t have Worcestershire sauce, you can use soy sauce or a mix of vinegar and a bit of sugar for a similar umami flavor. You can also try liquid aminos as a gluten-free alternative. Adjust to taste as needed.
Is this dish suitable for vegetarians?
Yes, this Broccoli-Rice Malange is a great vegetarian option! It's packed with nutrients and flavor, making it a satisfying meal. Just ensure that the cheese you use is vegetarian-friendly, as some cheeses may contain animal rennet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).