Creamy Cheese-Broccoli Rice Bake

Vegetarian
Gluten Free
Health score
43%
Creamy Cheese-Broccoli Rice Bake
45 min.
8
81kcal

Suggestions

Ingredients

  • 12 ounce valley broccoli cuts fresh green frozen giant® steamers®
  • cups brown rice white cooked
  • 0.3 cup milk 
  • medium onion chopped

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350 degrees F. Spray 2-quart casserole with cooking spray.
  2. Meanwhile, in 10-inch nonstick skillet, heat 1 tablespoon vegetable oil over medium-high heat.
  3. Add onion; cook, stirring occasionally, until crisp-tender. Reduce heat to medium. Stir in 1/2 teaspoon salt, the cooking sauce and milk; heat to boiling. Stir in cooked rice and thawed broccoli until well mixed. Spoon into casserole.
  4. Bake uncovered 30 to 35 minutes or until hot in center and bubbly around edges.
  5. Sprinkle with crushed crackers.

Nutrition Facts

Calories81kcal
Protein13.48%
Fat9.71%
Carbs76.81%

Properties

Glycemic Index
18.65
Glycemic Load
6.54
Inflammation Score
-5
Nutrition Score
9.2991303697876%

Flavonoids

Luteolin
0.34mg
Isorhamnetin
0.69mg
Kaempferol
3.42mg
Myricetin
0.03mg
Quercetin
4.18mg

Nutrients percent of daily need

Calories:80.66kcal
4.03%
Fat:0.9g
1.39%
Saturated Fat:0.32g
2.02%
Carbohydrates:16.04g
5.35%
Net Carbohydrates:13.83g
5.03%
Sugar:1.79g
1.99%
Cholesterol:1.22mg
0.41%
Sodium:18.93mg
0.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.81g
5.63%
Vitamin C:38.95mg
47.21%
Vitamin K:43.46µg
41.39%
Manganese:0.64mg
32.11%
Fiber:2.22g
8.87%
Vitamin B6:0.17mg
8.49%
Magnesium:32.98mg
8.24%
Phosphorus:79.86mg
7.99%
Folate:31.35µg
7.84%
Vitamin B1:0.09mg
6.13%
Potassium:208.21mg
5.95%
Vitamin A:281.67IU
5.63%
Vitamin B5:0.49mg
4.9%
Vitamin B3:0.95mg
4.73%
Vitamin B2:0.07mg
4.31%
Calcium:40.53mg
4.05%
Zinc:0.54mg
3.61%
Iron:0.6mg
3.32%
Copper:0.07mg
3.29%
Vitamin E:0.34mg
2.26%
Selenium:1.33µg
1.89%
Source:Allrecipes