Broccoli and Cheese Casserole

Vegetarian
Gluten Free
Health score
27%
Broccoli and Cheese Casserole
40 min.
5
416kcal

Suggestions

Ingredients

  • 16 ounce broccoli frozen chopped
  • 16 ounce nacho cheese dip 
  • 10 ounce rice yellow
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • stove

Directions

  1. In a saucepan bring water to a boil.
  2. Add rice, reduce heat, cover and simmer for 20 minutes.
  3. Preheat oven to 400 degrees F (200 degrees C).
  4. While the rice is cooking, place frozen broccoli in large skillet.
  5. Heat stove to low-medium and defrost broccoli When the broccoli is 90% defrosted add processed cheese sauce to the broccoli and let melt. When rice has completed cooking add broccoli-cheese mixture and rice to 9x13 baking dish and mix well.
  6. Place casserole in the preheated 400 degrees F (200 degrees C) oven for 10 minutes; or until heated through.

Nutrition Facts

Calories416kcal
Protein9.33%
Fat36.04%
Carbs54.63%

Properties

Glycemic Index
18.64
Glycemic Load
28.46
Inflammation Score
-8
Nutrition Score
17.753043361332%

Flavonoids

Luteolin
0.73mg
Kaempferol
7.11mg
Myricetin
0.05mg
Quercetin
2.96mg

Nutrients percent of daily need

Calories:415.6kcal
20.78%
Fat:16.95g
26.07%
Saturated Fat:3.83g
23.96%
Carbohydrates:57.8g
19.27%
Net Carbohydrates:54.7g
19.89%
Sugar:5.24g
5.82%
Cholesterol:8.16mg
2.72%
Sodium:784.67mg
34.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.87g
19.73%
Vitamin C:80.92mg
98.09%
Vitamin K:92.59µg
88.18%
Manganese:0.81mg
40.37%
Vitamin A:1051.43IU
21.03%
Selenium:10.83µg
15.47%
Folate:61.69µg
15.42%
Calcium:127.54mg
12.75%
Vitamin B6:0.25mg
12.59%
Phosphorus:125.08mg
12.51%
Fiber:3.1g
12.38%
Vitamin B5:1.09mg
10.95%
Potassium:351.87mg
10.05%
Copper:0.19mg
9.6%
Magnesium:34.65mg
8.66%
Vitamin B2:0.13mg
7.88%
Vitamin B3:1.49mg
7.43%
Vitamin B1:0.1mg
6.94%
Zinc:1mg
6.69%
Iron:1.12mg
6.2%
Vitamin E:0.77mg
5.13%
Source:Allrecipes