Broccoli, Cheese, and Rice Casserole

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

Suggestions

Ingredients

  • 20 ounce broccoli frozen thawed drained chopped
  • 10.8 ounce condensed undiluted reduced-fat reduced-sodium canned
  • 0.3 cup milk fat-free
  • cup rice instant uncooked
  • 0.5 cup onion chopped
  • ounces processed cheese 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