Broccoli Rice Casserole

Dairy Free
Health score
1%
Broccoli Rice Casserole
55 min.
55
34kcal

Suggestions

Ingredients

  • 0.5 cup unseasoned bread cubes whole wheat
  • 10 oz broccoli frozen cooked drained chopped well
  • Tbsp butter divided
  • cup cheez whiz cheese dip 
  • 10 oz cream of mushroom soup canned
  • cups rice long-grain white cooked
  • 0.5 cup onions chopped

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 350F.
  2. Melt 1 Tbsp. butter in large skillet on medium heat.
  3. Add onions; cook and stir 3 to 5 min. or until crisp-tender.
  4. Add rice, soup, broccoli and CHEEZ WHIZ; mix lightly.
  5. Spoon into 1-1/2-qt. casserole sprayed with cooking spray. Melt remaining butter.
  6. Add to bread cubes in medium bowl; mix lightly.
  7. Sprinkle over casserole.
  8. Bake 30 to 35 min. or until heated through.

Nutrition Facts

Calories34kcal
Protein15.71%
Fat40.94%
Carbs43.35%

Properties

Glycemic Index
4.32
Glycemic Load
2.39
Inflammation Score
-1
Nutrition Score
1.7508695747541%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
0.07mg
Kaempferol
0.41mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:33.94kcal
1.7%
Fat:1.55g
2.38%
Saturated Fat:0.74g
4.61%
Carbohydrates:3.69g
1.23%
Net Carbohydrates:3.36g
1.22%
Sugar:0.54g
0.59%
Cholesterol:3.48mg
1.16%
Sodium:123.3mg
5.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.34g
2.68%
Vitamin C:4.72mg
5.73%
Vitamin K:5.43µg
5.17%
Manganese:0.1mg
5.06%
Phosphorus:47.14mg
4.71%
Calcium:22.64mg
2.26%
Selenium:1.12µg
1.6%
Vitamin A:78.33IU
1.57%
Zinc:0.22mg
1.45%
Vitamin B2:0.02mg
1.43%
Fiber:0.33g
1.34%
Folate:4.97µg
1.24%
Potassium:42.83mg
1.22%
Vitamin B6:0.02mg
1.14%
Copper:0.02mg
1.11%