Meme Wales' Broccoli Rice Casserole

Gluten Free
Health score
4%
Meme Wales' Broccoli Rice Casserole
50 min.
12
290kcal

Suggestions

Ingredients

  • 16 ounce broccoli frozen chopped
  • 0.3 cup butter 
  • cup celery chopped
  • 10.8 ounce cream of chicken soup canned
  • 12 fluid ounce evaporated milk canned
  • 12 servings salt and ground pepper black to taste
  • cup onion chopped
  • fl. oz. pasteurized process cheese spread cheez whiz® (such as )
  • cups rice rinsed drained

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Melt butter in a large skillet over medium-high heat. Cook and stir onion and celery in hot butter until tender, about 5 minutes. Stir rice, broccoli, chicken soup, cheese spread, and evaporated milk into the onion mixture; season with salt and pepper.
  3. Transfer mixture to a baking dish.
  4. Bake in the preheated oven until rice is tender and sauce is bubbly, about 30 minutes.

Nutrition Facts

Calories290kcal
Protein8.71%
Fat40.15%
Carbs51.14%

Properties

Glycemic Index
23.1
Glycemic Load
16.43
Inflammation Score
-6
Nutrition Score
11.054782624478%

Flavonoids

Apigenin
0.24mg
Luteolin
0.39mg
Isorhamnetin
0.67mg
Kaempferol
3.07mg
Myricetin
0.03mg
Quercetin
3.97mg

Nutrients percent of daily need

Calories:289.76kcal
14.49%
Fat:12.57g
19.34%
Saturated Fat:6.12g
38.25%
Carbohydrates:36.02g
12.01%
Net Carbohydrates:34.25g
12.45%
Sugar:6.26g
6.95%
Cholesterol:31.53mg
10.51%
Sodium:465.64mg
20.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.14g
12.28%
Vitamin C:36.84mg
44.66%
Vitamin K:42.82µg
40.78%
Manganese:0.47mg
23.63%
Calcium:186.82mg
18.68%
Vitamin A:688.36IU
13.77%
Phosphorus:135.49mg
13.55%
Vitamin B2:0.17mg
10.27%
Selenium:6.92µg
9.88%
Folate:34.88µg
8.72%
Potassium:300.76mg
8.59%
Vitamin B5:0.81mg
8.1%
Vitamin B6:0.15mg
7.71%
Fiber:1.77g
7.08%
Copper:0.13mg
6.65%
Magnesium:26.28mg
6.57%
Zinc:0.83mg
5.54%
Iron:0.9mg
5.02%
Vitamin B1:0.07mg
4.92%
Vitamin B3:0.94mg
4.69%
Vitamin E:0.65mg
4.33%
Source:Allrecipes