Preheat oven to 350 degrees. Use leftover or cooked brown rice. Mince garlic and onion. Cut broccoli head into small florets and chop the stalk into small pieces. Drain and cut the tofu into small cubes and place on baking sheet sprayed with Pam. Heat olive oil in skillet and garlic and onions, sauteing until soft. Add in rice and stir until heated and slightly toasted. Season with hot sauce, salt and pepper, stir to combine. Flatten rice to the bottom of square casserole dish and set aside. Placed cubed tofu in oven to toast for about 10 minutes until lightly browned. Steam broccoli and remove from the heat when the florets are bright green and semi-crisp. Drain any excess water and add tofu, toss to mix. Layer the broccoli and tofu over the top of the rice crust. Beat eggs with milk, chili powder and basil. Pour over broccoli, tofu and rice then sprinkle with the cheese. Place casserole in center of hot oven on center rack. Bake for 5 minutes. Remove casserole and place under broiler. Broil the casserole for 2 to 5 minutes until the cheese is bubbly and lightly browned and the eggs have began to set up. Remove the casserole from oven and let it set up for about 5 minutes. Cut into 9 even pieces and serve.

Serving size 150 grams (about 5 ounces), 171 calories per serving, 75 Calories from fat, 8 grams Total Fat (2 grams Sat Fat), 14 grams Carbohydrate (1 gram dietary fiber, 1 gram sugars), 10 grams Protein, 143 mg cholesterol, 377 mg Sodium.