Ingredients
225g/8oz brown rice
40g/1½oz low-fat margarine, plus extra for greasing
two 400g/14oz cans of sweetcorn in unsalted water, rinsed and drained
80g/3oz flour
560ml/1 pint semi-skimmed milk
handful broccoli florets
6 medium free-range eggs
pinch nutmeg
freshly ground black pepper
120g/4oz reduced-fat cheddar cheese, grated
Method
1. Preheat the oven to 200C/400F/Gas 6.
2. Cook the rice according to the packet instructions but without too much salt. Drain carefully in a colander and set aside.
3. Grease a large ovenproof dish with low-fat margarine. Place the sweetcorn into the dish and spread evenly over the base.
4. Place the flour in a microwave-safe jug and gradually stir in the milk. Add the low fat spread. Place into the microwave and cook on high power for one and a half minutes. Remove from the microwave and stir well. Return to the microwave and cook again for a minute, or until you have a thick sauce.
5. Meanwhile, steam the broccoli, until just tender. Drain and place into cold water to cool. When cool enough to handle roughly chop the broccoli.
6. Separate the eggs and add the yolks to the flour and milk mixture, stirring well. Reserve the whites in a large clean bowl to be used later.
7. Add the cooked rice and broccoli to the milk sauce. Season with a little nutmeg and freshly ground black pepper.
8. Add about two-thirds of the grated cheese to the mixture sauce.
9. Whisk the egg whites, until they are just stiff and the whisk leaves a trail when removed from the eggs. Using a tablespoon, gently fold the egg whites into the sauce. Do not stir as this will remove the air from the eggs.
10. Transfer the mixture to the ovenproof dish. Cover with the remaining cheese and place into the oven to bake for 30 minutes, or until golden and risen.
