1 cup of cooked brown rice
3/4 pound broccoli, roughly chopped (4 or 5 cups) and steamed for about 5 minutes (I threw carrots in as well)
2 tbsp butter
1/4 cup diced onion
1/4 cup diced onion
2 tbsp whole-wheat flour
1-1/2 cups milk
1-1/2 cups grated sharp cheddar cheese
3/4 tsp salt
1/2 tsp yellow mustard
ground black pepper to taste
1/2 cup whole wheat bread crumbs
1. preheat the oven to 400 degrees
2. combine the cooked rice and broccoli in a large mixing bowl and set aside
3. melt the butter in a medium saute' 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.
4. 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 5 minutes.
5. Pour the cheese sauce over the broccoli and rice. Mix thoroughly and spread evenly in an 8x8 inch baking dish.
6. Sprinkle the casserole with the breadcrumbs and then drizzle (or spray) enough olive oil over the top to coat the breadcrumbs.
7. Bake for 12-14 minutes, or until the breadcrumbs are nicely browned. Serve Warm.
