Make-Ahead Broccoli, Cheese & Rice

Popular
Health score
10%
Make-Ahead Broccoli, Cheese & Rice
30 min.
8
150kcal

Suggestions

Ingredients

  • cups broccoli florets fresh
  • 1.5 Tbsp butter 
  • 14 oz chicken broth fat-free reduced-sodium canned
  • cups rice white instant uncooked
  • Tbsp parmesan cheese grated kraft
  • 10  ritz crackers crushed
  • oz velveetaâ cut into 1/2-inch cubes
  • oz velveetaâ cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • sauce pan
  • microwave

Directions

  1. Bring broccoli and broth to boil in medium saucepan. Stir in rice; cover.
  2. Remove from heat.
  3. Let stand 5 min. Stir in VELVEETA.
  4. Let stand, covered, 5 min. Stir until VELVEETA is completely melted. Spoon into microwaveable bowl. Refrigerate up to 24 hours.
  5. Meanwhile, melt butter in small skillet on medium heat.
  6. Add cracker crumbs; cook 2 to 3 min. or until golden brown, stirring frequently. Cool completely. Stir in Parmesan. Spoon into airtight container. Store at room temperature up to 24 hours.
  7. Cover broccoli mixture with waxed paper just before serving. Microwave on HIGH 5 to 6 min. or until heated through; stir.
  8. Sprinkle with crumb mixture. Microwave, uncovered, 2 to 3 min. or until heated through.

Nutrition Facts

Calories150kcal
Protein11.88%
Fat23.09%
Carbs65.03%

Properties

Glycemic Index
10.25
Glycemic Load
0.88
Inflammation Score
-7
Nutrition Score
14.223913370591%

Flavonoids

Luteolin
0.55mg
Kaempferol
5.35mg
Myricetin
0.04mg
Quercetin
2.22mg

Nutrients percent of daily need

Calories:149.69kcal
7.48%
Fat:3.92g
6.03%
Saturated Fat:1.88g
11.73%
Carbohydrates:24.84g
8.28%
Net Carbohydrates:22.57g
8.21%
Sugar:1.55g
1.73%
Cholesterol:6.81mg
2.27%
Sodium:299.65mg
13.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.54g
9.08%
Vitamin C:60.88mg
73.79%
Vitamin K:71.72µg
68.3%
Folate:105.47µg
26.37%
Manganese:0.38mg
19.09%
Vitamin B1:0.27mg
17.87%
Selenium:11.43µg
16.33%
Vitamin B3:2.4mg
12.02%
Iron:2.1mg
11.64%
Vitamin A:502.55IU
10.05%
Phosphorus:94.67mg
9.47%
Fiber:2.27g
9.08%
Vitamin B6:0.16mg
7.8%
Potassium:243.76mg
6.96%
Vitamin B2:0.11mg
6.56%
Vitamin B5:0.56mg
5.64%
Calcium:56.26mg
5.63%
Vitamin E:0.74mg
4.93%
Magnesium:19.04mg
4.76%
Zinc:0.68mg
4.51%
Copper:0.09mg
4.3%
Vitamin B12:0.12µg
2.01%