Broccoli Rice Casserole

Gluten Free
Health score
3%
Broccoli Rice Casserole
50 min.
12
320kcal

Suggestions

Looking for a delicious and easy-to-make gluten-free side dish, antipasti, starter, or snack that your whole family will love? Look no further than this mouthwatering Broccoli Rice Casserole! This hearty dish is packed with flavor and texture, making it the perfect addition to any meal. With a prep and cook time of just 50 minutes, it's also incredibly quick and convenient to whip up.

This recipe serves 12 generous portions, so it's perfect for large gatherings, potlucks, or family dinners. Plus, at only 320 calories per serving, it's a tasty and guilt-free option. The combination of tender broccoli, creamy cheese sauce, and fluffy rice creates a symphony of textures and flavors that will have your taste buds dancing with joy.

To make this delectable dish, you'll need a few simple ingredients, including frozen chopped broccoli, butter, Campbell's® Condensed Cream of Chicken Soup, milk, pasterurized process cheese sauce (like Cheez Whiz®), a large onion, and cooked regular long-grain white rice. With just a few steps, you'll have a warm, comforting, and satisfying Broccoli Rice Casserole ready to serve.

So why wait? Dive into this heavenly Broccoli Rice Casserole and indulge in a culinary experience that's sure to impress!

Ingredients

  • 16 ounce broccoli frozen chopped
  • 0.5 cup butter 
  • 10.8 ounce cream of chicken soup fat free 98% canned (Regular or )
  • 0.3 cup milk 
  • fl. oz. nacho cheese dip cheez whiz® (like )
  • large onion chopped
  • 1.5 cups rice long-grain white cooked
  • 1.5 cups rice long-grain white cooked

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat the butter in a 10-inch skillet over medium heat.
  2. Add the onion and cook until tender-crisp, stirring occasionally.
  3. Stir the broccoli in the skillet and cook until it's tender-crisp, stirring occasionally. Stir in the milk, soup, cheese sauce and rice. Cook and stir until the cheese is melted.
  4. Pour the broccoli mixture into a 2-quart shallow baking dish.
  5. Bake at 350 degrees F. for 30 minutes or until the mixture is hot and bubbling.

Nutrition Facts

Calories320kcal
Protein7.62%
Fat37.36%
Carbs55.02%

Properties

Glycemic Index
26.03
Glycemic Load
23.91
Inflammation Score
-6
Nutrition Score
10.239565201428%

Flavonoids

Luteolin
0.3mg
Isorhamnetin
0.63mg
Kaempferol
3.04mg
Myricetin
0.03mg
Quercetin
3.77mg

Nutrients percent of daily need

Calories:320.04kcal
16%
Fat:13.34g
20.52%
Saturated Fat:6.34g
39.62%
Carbohydrates:44.19g
14.73%
Net Carbohydrates:42.4g
15.42%
Sugar:2.49g
2.76%
Cholesterol:24.95mg
8.32%
Sodium:418.81mg
18.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.12g
12.24%
Vitamin C:34.67mg
42.02%
Vitamin K:40.38µg
38.45%
Manganese:0.62mg
30.81%
Vitamin A:634.97IU
12.7%
Selenium:8.7µg
12.42%
Phosphorus:98.75mg
9.87%
Vitamin B6:0.16mg
8.07%
Copper:0.16mg
7.89%
Vitamin B5:0.79mg
7.85%
Folate:30.68µg
7.67%
Fiber:1.8g
7.19%
Calcium:61.83mg
6.18%
Potassium:215.76mg
6.16%
Magnesium:22.77mg
5.69%
Vitamin B2:0.09mg
5.56%
Vitamin B3:1.11mg
5.53%
Zinc:0.79mg
5.27%
Iron:0.94mg
5.24%
Vitamin B1:0.07mg
4.84%
Vitamin E:0.71mg
4.72%
Source:Allrecipes