Cheesy Broccoli Rice Casserole

Gluten Free
Dairy Free
Health score
4%
Cheesy Broccoli Rice Casserole
25 min.
8
239kcal

Suggestions

Ingredients

  • 10 ounce broccoli frozen thawed chopped
  • 0.5 cup celery chopped
  • 10.8 ounce cream of chicken soup canned
  • cup rice wild cooked
  • 2.8 ounce french-fried onions canned
  • servings ground pepper black to taste
  • dash hot sauce 
  • 0.5 cup onion chopped
  • ounce processed cheese cubed

Equipment

  • casserole dish
  • microwave

Directions

  1. Place cheese in a 2-quart microwave-safe casserole dish; cook in microwave until mostly melted, 1 to 2 minutes. Stir in chicken soup, wild rice, broccoli, chopped onion, celery, hot sauce, and black pepper.
  2. Microwave until fully cooked and bubbling, 12 to 14 minutes, rotating halfway through cooking.
  3. Sprinkle French-fried onions over casserole; cook for 1 more minute.

Nutrition Facts

Calories239kcal
Protein13.28%
Fat60.53%
Carbs26.19%

Properties

Glycemic Index
24.13
Glycemic Load
2.16
Inflammation Score
-6
Nutrition Score
11.041739033616%

Flavonoids

Apigenin
0.18mg
Luteolin
0.35mg
Isorhamnetin
0.5mg
Kaempferol
2.86mg
Myricetin
0.02mg
Quercetin
3.21mg

Nutrients percent of daily need

Calories:239.37kcal
11.97%
Fat:16.26g
25.01%
Saturated Fat:7.89g
49.3%
Carbohydrates:15.82g
5.27%
Net Carbohydrates:14.24g
5.18%
Sugar:2.11g
2.34%
Cholesterol:31.4mg
10.47%
Sodium:841.91mg
36.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.03g
16.06%
Vitamin C:32.59mg
39.51%
Vitamin K:40.6µg
38.67%
Calcium:324.13mg
32.41%
Phosphorus:238.3mg
23.83%
Vitamin A:587.73IU
11.75%
Selenium:7.58µg
10.83%
Manganese:0.2mg
10.1%
Vitamin B2:0.15mg
8.8%
Folate:34.88µg
8.72%
Zinc:1.26mg
8.42%
Vitamin B12:0.43µg
7.09%
Fiber:1.59g
6.35%
Potassium:221.13mg
6.32%
Magnesium:24.76mg
6.19%
Vitamin B6:0.12mg
6.1%
Iron:1.01mg
5.6%
Copper:0.11mg
5.57%
Vitamin E:0.78mg
5.19%
Vitamin B5:0.45mg
4.51%
Vitamin B3:0.69mg
3.47%
Vitamin B1:0.05mg
3.4%
Vitamin D:0.17µg
1.13%
Source:Allrecipes