Cheesy Broccoli Rice Bake

Health score
15%
Cheesy Broccoli Rice Bake
50 min.
8
215kcal

Suggestions


Are you looking for a delicious and comforting side dish that will impress your family and friends? Look no further than this Cheesy Broccoli Rice Bake! This delightful recipe combines the wholesome goodness of fresh broccoli with the creamy richness of cheese and the heartiness of rice, creating a dish that is not only satisfying but also packed with flavor.

Perfect for any occasion, whether it's a family dinner, a holiday gathering, or a potluck, this bake is sure to be a crowd-pleaser. The combination of melted cheese and tender broccoli creates a mouthwatering experience that will have everyone coming back for seconds. Plus, it's easy to prepare, taking just 50 minutes from start to finish, making it a great option for busy weeknights.

With each serving containing only 215 calories, you can indulge in this cheesy delight without the guilt. The recipe serves eight, making it ideal for sharing. So gather your loved ones around the table and enjoy this comforting dish that brings warmth and joy to any meal. Get ready to savor the cheesy goodness and the delightful crunch of broccoli in every bite!

Ingredients

  • cup rice long-grain white uncooked
  • cups water 
  • tablespoon butter 
  • cup onion chopped
  • loaf cheese cut into cubes (16 oz. box)
  • 10.8 oz cream of mushroom soup canned
  • 0.7 cup milk 
  • 0.3 teaspoon pepper 
  • cups broccoli florets fresh ()
  • cup breadcrumbs soft fine ()
  • tablespoon butter melted

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook rice in water as directed on package.
  2. Meanwhile, in 10-inch skillet, melt 1 tablespoon butter over medium-high heat.
  3. Add onion; cook, stirring occasionally, until crisp-tender. Reduce heat to medium. Stir in cheese, soup, milk and pepper. Cook, stirring frequently, until cheese is melted.
  4. Stir in broccoli and rice. Spoon into baking dish. In small bowl, mix bread crumbs and 1 tablespoon melted butter; sprinkle over rice mixture.
  5. Bake uncovered 30 to 35 minutes or until light brown on top and bubbly around edges.

Nutrition Facts

Calories215kcal
Protein12.7%
Fat22.69%
Carbs64.61%

Properties

Glycemic Index
27.15
Glycemic Load
12.2
Inflammation Score
-5
Nutrition Score
9.5291304380997%

Flavonoids

Luteolin
0.19mg
Isorhamnetin
1mg
Kaempferol
1.91mg
Myricetin
0.02mg
Quercetin
4.8mg

Nutrients percent of daily need

Calories:214.74kcal
10.74%
Fat:5.4g
8.31%
Saturated Fat:1.68g
10.52%
Carbohydrates:34.59g
11.53%
Net Carbohydrates:32.66g
11.88%
Sugar:3.08g
3.42%
Cholesterol:4.47mg
1.49%
Sodium:422.89mg
18.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.8g
13.6%
Manganese:0.57mg
28.62%
Vitamin C:21.78mg
26.4%
Vitamin K:24.37µg
23.21%
Vitamin B1:0.19mg
12.77%
Selenium:7.99µg
11.41%
Phosphorus:102.74mg
10.27%
Copper:0.19mg
9.55%
Folate:37.17µg
9.29%
Vitamin B3:1.8mg
9%
Vitamin B2:0.15mg
8.86%
Fiber:1.93g
7.73%
Calcium:76.99mg
7.7%
Iron:1.32mg
7.32%
Vitamin B6:0.15mg
7.31%
Zinc:1.09mg
7.26%
Potassium:235.04mg
6.72%
Vitamin B5:0.62mg
6.17%
Magnesium:24.31mg
6.08%
Vitamin A:301.86IU
6.04%
Vitamin B12:0.22µg
3.71%
Vitamin E:0.34mg
2.25%
Vitamin D:0.22µg
1.5%