Broccoli and Rice Casseroles

Gluten Free
Health score
28%
Broccoli and Rice Casseroles
45 min.
4
342kcal

Suggestions


If you're looking for a delicious and comforting dish that the whole family will love, our Broccoli and Rice Casserole is the perfect choice! This gluten-free recipe combines the nutritious goodness of fresh broccoli florets with tender, shredded rotisserie chicken, all enveloped in a creamy cheese sauce. Not only is it easy to prepare, but it’s also ready in just 45 minutes, making it a fantastic option for busy weeknights or a delightful lunch. With each serving packed with 342 calories, you can enjoy a hearty meal without the guilt.

This versatile casserole serves up to four people, making it an ideal side dish or main course. The delightful blend of textures—from the crunch of the vegetables to the creaminess of the melted cheese—will tantalize your taste buds and leave you craving more. Plus, it’s an excellent way to sneak in those greens for a healthier meal experience, especially for picky eaters who may not enjoy broccoli on its own!

Whether you’re hosting a family gathering or simply looking to whip up something simple yet satisfying, this Broccoli and Rice Casserole is sure to impress. Gather your ingredients, preheat your oven, and get ready to dig into this scrumptious dish that combines comfort with nutrition in every bite.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups broccoli florets 
  • 0.3 cup celery chopped
  • cups chicken breast shredded boneless skinless
  • 0.3 cup bell pepper green chopped
  • cups milk 1% low-fat
  • 0.3 cup onion chopped
  • ounce parmesan cheese grated
  • ounces processed cheese food light cubed
  • 3.5 ounce rice long-grain
  • 0.3 teaspoon salt 
  • cup water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • ramekin
  • dutch oven

Directions

  1. Preheat oven to 37
  2. Combine milk and water in a medium saucepan; bring to a boil.
  3. Add rice; cook 10 minutes.
  4. Remove rice; keep warm. Return milk mixture to a simmer.
  5. Add broccoli; cook 5 minutes.
  6. Drain; discard milk mixture.
  7. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray.
  8. Add onion, celery, and bell pepper; saut 5 minutes.
  9. Add cream cheese and processed cheese, stirring until cheese melts.
  10. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray.
  11. Sprinkle each serving with 1 tablespoon Parmesan.
  12. Bake at 375 for 10 minutes or until cheese melts.

Nutrition Facts

Calories342kcal
Protein33.57%
Fat26.47%
Carbs39.96%

Properties

Glycemic Index
55.3
Glycemic Load
13.32
Inflammation Score
-8
Nutrition Score
27.117391565572%

Flavonoids

Apigenin
0.24mg
Luteolin
1.22mg
Isorhamnetin
0.67mg
Kaempferol
5.46mg
Myricetin
0.05mg
Quercetin
5.24mg

Nutrients percent of daily need

Calories:341.72kcal
17.09%
Fat:10.02g
15.42%
Saturated Fat:4.89g
30.59%
Carbohydrates:34.04g
11.35%
Net Carbohydrates:31.34g
11.4%
Sugar:8.35g
9.27%
Cholesterol:74.24mg
24.75%
Sodium:673.64mg
29.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.6g
57.19%
Vitamin C:73.01mg
88.5%
Vitamin K:74.04µg
70.51%
Selenium:37.38µg
53.4%
Phosphorus:496.97mg
49.7%
Vitamin B3:8.91mg
44.54%
Vitamin B6:0.86mg
42.82%
Calcium:412.33mg
41.23%
Manganese:0.5mg
24.86%
Vitamin B2:0.4mg
23.64%
Potassium:805.84mg
23.02%
Vitamin B5:2.27mg
22.69%
Vitamin B12:1.18µg
19.64%
Vitamin A:958.92IU
19.18%
Magnesium:64.67mg
16.17%
Zinc:2.21mg
14.73%
Folate:58.73µg
14.68%
Vitamin B1:0.2mg
13.35%
Fiber:2.7g
10.8%
Vitamin D:1.49µg
9.96%
Copper:0.15mg
7.32%
Iron:1.2mg
6.64%
Vitamin E:0.95mg
6.32%
Source:My Recipes