Cheesy Broccoli Cauliflower Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Appetizer, Appetizer or Entrée, Side Dish


  • 1 teaspoon extra-virgin olive oil
  • ¼ brown onion diced
  • 2 clove garlic minced
  • 250 g Birds Eye Broccoli & Cauliflower Rice
  • ½ cup green peas
  • 1 teaspoon Dijon mustard
  • 2 tablespoons milk
  • ¼ cup tasty cheese grated
  • 2 tablespoon breadcrumbs
  • 1 tablespoon parmesan cheese grated


  • Preheat the oven to 180°C on a fan forced setting.
  • Heat the olive oil in a frying pan and add the onion. Sauté for 3-4 minutes, until it goes translucent.
  • Add the garlic and sauté for 1-2 minutes, until both the onion and garlic are slightly golden.
  • Next, add the frozen Birds Eye Broccoli & Cauliflower Rice and green peas. Cook for 5 minutes, stirring occasionally.
  • While this is cooking, combine the Dijon mustard and the milk. Stir through the cheese.
  • Once the broccoli and cauliflower rice is cooked, turn the heat off the stove and transfer the contents of the frying pan to a baking dish.
  • Pour the mustard, milk and cheese mixture into the baking dish and stir to combine.
  • Sprinkle over the breadcrumbs and parmesan cheese.
  • Place the baking dish in the preheated oven and cook for 10-15 minutes, until golden and crispy on top.
  • Remove from the oven and serve.

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.