Broccoli Rice Casserole

Gluten Free
Health score
3%
Broccoli Rice Casserole
50 min.
12
234kcal

Suggestions


Are you looking for a delicious and comforting side dish that will please a crowd? Look no further than this delightful Broccoli Rice Casserole! Perfect for family gatherings, potlucks, or even a cozy weeknight dinner, this gluten-free recipe is not only easy to prepare but also packed with flavor and nutrition.

Imagine tender, vibrant broccoli mingling with creamy cheese sauce, savory onions, and fluffy rice, all baked to perfection. This casserole is a wonderful way to sneak in some greens while satisfying your cravings for cheesy goodness. With just a handful of ingredients, including frozen chopped broccoli and a can of Campbell's® Condensed Cream of Chicken Soup, you can whip up this dish in no time.

In just 50 minutes, you can serve up a hearty dish that serves 12 people, making it an ideal choice for gatherings. Each serving is a comforting 234 calories, allowing you to indulge without the guilt. Whether you’re serving it as a side dish, starter, or even a snack, this Broccoli Rice Casserole is sure to become a favorite in your household. So, roll up your sleeves and get ready to impress your family and friends with this scrumptious, cheesy delight!

Ingredients

  • 16 ounces broccoli frozen chopped
  • 0.5 cup butter (1 stick)
  • 10.8 ounces cream of chicken soup fat free 98% canned (Regular or )
  • 0.3 cup milk 
  • ounces nacho cheese dip (like Cheez Whiz)
  • cup onion chopped
  • 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°F. for 30 minutes or until the mixture is hot and bubbling.

Nutrition Facts

Calories234kcal
Protein7.47%
Fat49.3%
Carbs43.23%

Properties

Glycemic Index
20.93
Glycemic Load
12.8
Inflammation Score
-6
Nutrition Score
8.6017390800559%

Flavonoids

Luteolin
0.31mg
Isorhamnetin
0.67mg
Kaempferol
3.05mg
Myricetin
0.03mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:234.37kcal
11.72%
Fat:13.04g
20.06%
Saturated Fat:6.26g
39.16%
Carbohydrates:25.73g
8.58%
Net Carbohydrates:24.22g
8.81%
Sugar:2.46g
2.73%
Cholesterol:24.88mg
8.29%
Sodium:411.01mg
17.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.45g
8.9%
Vitamin C:34.73mg
42.1%
Vitamin K:40.36µg
38.43%
Manganese:0.37mg
18.29%
Vitamin A:630.62IU
12.61%
Selenium:5.21µg
7.44%
Folate:28.99µg
7.25%
Phosphorus:72.4mg
7.24%
Vitamin B6:0.12mg
6.22%
Fiber:1.51g
6.04%
Vitamin B5:0.55mg
5.52%
Calcium:54.96mg
5.5%
Potassium:190.39mg
5.44%
Copper:0.11mg
5.36%
Vitamin B2:0.08mg
4.91%
Vitamin E:0.68mg
4.55%
Magnesium:17.07mg
4.27%
Iron:0.76mg
4.22%
Vitamin B1:0.06mg
3.78%
Vitamin B3:0.74mg
3.69%
Zinc:0.54mg
3.6%