Ingredients
Scale
- 3 cups Cooked Rice: Preferably cooled completely. Leftover rice works perfectly here; you can use white rice (like Jasmine or Basmati) for a softer texture or brown rice for added fiber and a nuttier flavor. Ensure it’s not overly wet.
- 2 cups Broccoli Florets: Finely chopped. Use fresh or frozen (thawed and patted dry). Chopping them small ensures they cook through evenly and distribute well within the cups, making them more appealing to picky eaters.
- 1 ½ cups Shredded Cheddar Cheese: Sharp or medium cheddar provides a great flavor punch. You can substitute with Colby, Monterey Jack, or a blend, but cheddar is classic. Shredding your own often melts better than pre-shredded varieties which can contain anti-caking agents.
- 2 Large Eggs: Lightly beaten. These act as the primary binder, holding the cups together once baked. Ensure they are well incorporated into the mixture.
- ⅓ cup Milk: Any kind works – whole, low-fat, or even a plant-based milk like unsweetened almond or soy for a dairy-free option (along with vegan cheese). This adds moisture and helps create a creamier texture.
- ½ teaspoon Garlic Powder: Adds a savory depth of flavor that complements the broccoli and cheese beautifully. You could substitute with 1 clove of minced fresh garlic if preferred.
- ½ teaspoon Onion Powder: Provides a subtle, savory background note without the texture of fresh onions. Pairs wonderfully with garlic powder.
- ½ teaspoon Salt: Or to taste. Adjust based on the saltiness of your cheese and personal preference. Remember cooked rice might already be salted.
- ¼ teaspoon Black Pepper: Freshly ground black pepper offers the best flavor. Adds a gentle warmth.
- Optional: 2 tablespoons Melted Butter or Olive Oil: Adds richness and flavor, and can help with browning. Mix this into the rice mixture.
- Optional: ¼ cup Breadcrumbs (Plain or Panko): For sprinkling on top before baking. This adds a delightful crispy texture contrast to the cheesy interior. Panko breadcrumbs provide maximum crunch.
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with non-stick cooking spray, butter, or oil. Pay extra attention to greasing the bottoms and sides well to prevent the rice cups from sticking. Alternatively, you can use paper or silicone muffin liners, although greasing the tin often yields slightly crispier edges.
- Prepare the Broccoli: If using fresh broccoli, chop the florets into very small, bite-sized pieces (about ¼ to ½ inch). If using frozen broccoli, ensure it’s fully thawed and pat it thoroughly dry with paper towels to remove excess moisture, which can make the cups watery. Chop it finely as you would fresh broccoli. Some prefer to quickly steam or blanch fresh broccoli for 1-2 minutes to ensure tenderness, then chop, but chopping finely usually allows it to cook perfectly within the baking time.
- Combine Wet Ingredients: In a small bowl, lightly beat the two large eggs. Whisk in the milk, garlic powder, onion powder, salt, and black pepper until well combined. If using melted butter or oil, you can whisk it in here too. Combining the seasonings with the wet ingredients helps ensure they are evenly distributed throughout the mixture later.
- Mix Everything Together: In a large bowl, combine the cooked and cooled rice, the finely chopped broccoli, and about 1 cup of the shredded cheddar cheese (reserving the remaining ½ cup for topping). Pour the egg and milk mixture over the rice, broccoli, and cheese.
- Stir Gently: Using a spatula or large spoon, gently fold and stir all the ingredients together until everything is evenly coated and combined. Be careful not to mash the rice; you want to maintain its texture. Ensure the broccoli and cheese are well distributed throughout the rice mixture. Taste a tiny bit (if comfortable doing so with raw egg, otherwise rely on seasoning smell and experience) and adjust salt and pepper if needed.
- Fill Muffin Cups: Divide the mixture evenly among the 12 prepared muffin cups. Fill each cup almost to the top, pressing down gently with the back of the spoon to pack the mixture slightly. This helps the cups hold their shape after baking. Avoid packing too tightly, as this can make them dense.
- Top with Cheese (and Breadcrumbs): Sprinkle the remaining ½ cup of shredded cheddar cheese evenly over the tops of the rice mixture in each muffin cup. If using breadcrumbs for a crispy topping, sprinkle them over the cheese layer now.
- Bake: Place the muffin tin in the preheated oven. Bake for 20-25 minutes, or until the tops are golden brown, the cheese is melted and bubbly, and the cups are set. The edges should look slightly crispy, and a toothpick inserted into the center of a cup should come out clean (though it might have some melted cheese on it). The internal temperature should reach at least 165°F (74°C) due to the eggs.
- Cool Slightly: Carefully remove the muffin tin from the oven and let the Cheesy Broccoli Rice Cups cool in the tin for at least 5-10 minutes. This cooling step is crucial – it allows the cups to set further and makes them much easier to remove without falling apart.
- Remove and Serve: Once slightly cooled, gently run a thin knife or small offset spatula around the edge of each cup to loosen it, if necessary. Carefully lift the cups out of the tin. Serve warm.
- Prep Time: 20 minute
- Cook Time: 25 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 180
- Fiber: 2g
- Protein: 9g