4 cups cooked brown rice
8 cups fresh broccoli, cut into small flowerets (about 20 oz. broccoli)
1 medium onion, chopped small
2 tsp. olive
1 tsp. sweet curry powder (any curry powder that's not labeled hot will probably work for this)
1/2 tsp hot curry powder (sometimes called Madras curry powder; you can skip this if cooking for kids or increase for a spicier dish)
1/2 tsp. sea salt salt
1/2 tsp. Spike Seasoning
1 1/2 cups grated low-fat mozzarella

Sauce Ingredients:
1 1/2 cups reduced-fat sour cream
1/4 cup mayo
1/4 cup light mayo
(or use all regular or all light mayo)
3 T fresh squeezed lemon juice
1 1/2 tsp. sweet curry powder