Broccoli, Cheese, and Rice Casserole

Gluten Free
Health score
10%
Broccoli, Cheese, and Rice Casserole
45 min.
8
218kcal

Suggestions


Welcome to a delicious and hearty dish that is sure to please both your taste buds and your guests—Broccoli, Cheese, and Rice Casserole! This gluten-free recipe is perfect for those looking for a wholesome side dish that packs a flavorful punch without sacrificing health. Ready in just 45 minutes, this casserole serves a generous 8 persons, making it an excellent choice for family gatherings or potluck parties.

Imagine the delightful combination of tender broccoli, creamy cheese, and fluffy rice, all baked to perfection. This casserole is not just a side dish; it can easily take center stage as a satisfying starter or a comforting snack. With each serving containing only 218 calories, you can indulge without guilt. The nutritional breakdown ensures you’re getting a good balance, with a healthy dose of protein, carbohydrates, and a modest amount of fat.

The magic lies in the simplicity of the ingredients—frozen broccoli, reduced-fat cream of mushroom soup, and light processed cheese come together to create a creamy, dreamy texture. Plus, the addition of onions adds a lovely depth of flavor. So whether you’re looking to impress at your next dinner or searching for a quick, delicious weeknight meal, this Broccoli, Cheese, and Rice Casserole is a fantastic choice that is sure to become a family favorite!

Ingredients

  • 20 ounce broccoli frozen thawed drained chopped
  • 10.8 ounce cream of mushroom soup undiluted reduced-fat reduced-sodium canned
  • 0.3 cup skim milk fat-free
  • cup rice instant uncooked
  • 0.5 cup onion chopped
  • ounces processed cheese food light cubed (such as Velveeta )
  • tablespoons stick margarine softened

Equipment

  • bowl
  • oven

Directions

  1. Preheat oven to 35
  2. Combine all ingredients in a large bowl, and spoon into a 2-quart casserole.
  3. Bake at 350 for 45 minutes.

Nutrition Facts

Calories218kcal
Protein15.15%
Fat35.93%
Carbs48.92%

Properties

Glycemic Index
22.55
Glycemic Load
12.52
Inflammation Score
-7
Nutrition Score
15.385217495587%

Flavonoids

Luteolin
0.57mg
Isorhamnetin
0.5mg
Kaempferol
5.62mg
Myricetin
0.05mg
Quercetin
4.34mg

Nutrients percent of daily need

Calories:217.51kcal
10.88%
Fat:8.83g
13.58%
Saturated Fat:3.76g
23.53%
Carbohydrates:27.04g
9.01%
Net Carbohydrates:24.65g
8.96%
Sugar:2.36g
2.63%
Cholesterol:16.31mg
5.44%
Sodium:569.9mg
24.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.38g
16.75%
Vitamin C:63.97mg
77.54%
Vitamin K:72.72µg
69.26%
Manganese:0.53mg
26.68%
Calcium:202.95mg
20.3%
Phosphorus:187.22mg
18.72%
Vitamin A:723.54IU
14.47%
Folate:52.39µg
13.1%
Selenium:8.33µg
11.9%
Vitamin B6:0.2mg
10.08%
Potassium:346.2mg
9.89%
Vitamin B2:0.16mg
9.67%
Fiber:2.39g
9.56%
Zinc:1.37mg
9.11%
Copper:0.17mg
8.62%
Vitamin B5:0.81mg
8.13%
Magnesium:29.05mg
7.26%
Iron:1.08mg
6%
Vitamin B3:1.2mg
5.99%
Vitamin B1:0.09mg
5.7%
Vitamin E:0.81mg
5.39%
Vitamin B12:0.32µg
5.36%
Vitamin D:0.17µg
1.13%
Source:My Recipes