Swiss Broccoli Casserole

Health score
9%
Swiss Broccoli Casserole
45 min.
8
120kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will impress your family and friends? Look no further than this delightful Swiss Broccoli Casserole! Perfectly balanced with flavors and textures, this dish combines the earthy goodness of broccoli with the creamy richness of Swiss cheese and a hint of savory mushroom soup. It's not just a side dish; it can also serve as a fantastic antipasto or starter, making it versatile for any occasion.

With just 45 minutes of preparation and cooking time, this casserole is a quick and easy option for busy weeknights or festive gatherings. Each serving is a mere 120 calories, allowing you to indulge without the guilt. The combination of tender broccoli, hearty rice, and a crispy breadcrumb topping creates a satisfying experience that will have everyone coming back for seconds.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and requires minimal equipment. With just a few simple steps, you can create a dish that not only tastes great but also looks beautiful on the table. So gather your ingredients, preheat your oven, and get ready to enjoy a comforting and flavorful Swiss Broccoli Casserole that will surely become a family favorite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 20 ounce broccoli frozen thawed chopped
  • 10.8 ounce cream of mushroom soup fat-free 30% 98% undiluted reduced-sodium canned
  • cup rice cooked
  • 0.7 cup milk 2% reduced-fat
  • 0.8 teaspoon salt 
  • ounces swiss cheese shredded
  • ounce sandwich bread white

Equipment

  • food processor
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Combine first 4 ingredients in a large saucepan over medium-high heat; bring to a simmer.
  3. Add cheese; stir until melted.
  4. Remove from heat; stir in cooked rice and broccoli.
  5. Transfer broccoli mixture to an 11 x 7inch baking dish coated with cooking spray.
  6. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup.
  7. Sprinkle broccoli mixture with breadcrumbs. Cover and bake at 350 for 15 minutes. Uncover and bake an additional 15 minutes.

Nutrition Facts

Calories120kcal
Protein23.07%
Fat28.52%
Carbs48.41%

Properties

Glycemic Index
34.35
Glycemic Load
8.17
Inflammation Score
-6
Nutrition Score
13.74652186684%

Flavonoids

Luteolin
0.57mg
Kaempferol
5.56mg
Myricetin
0.04mg
Quercetin
2.31mg

Nutrients percent of daily need

Calories:120.42kcal
6.02%
Fat:3.95g
6.07%
Saturated Fat:2.12g
13.25%
Carbohydrates:15.08g
5.03%
Net Carbohydrates:12.98g
4.72%
Sugar:2.4g
2.67%
Cholesterol:10.07mg
3.36%
Sodium:550.96mg
23.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.19g
14.37%
Vitamin C:63.26mg
76.68%
Vitamin K:72.54µg
69.08%
Manganese:0.39mg
19.45%
Folate:53.47µg
13.37%
Calcium:131.38mg
13.14%
Phosphorus:129.19mg
12.92%
Vitamin A:520.81IU
10.42%
Vitamin B2:0.17mg
10.28%
Selenium:6.7µg
9.58%
Potassium:316.46mg
9.04%
Vitamin B6:0.17mg
8.68%
Fiber:2.1g
8.38%
Zinc:1.24mg
8.29%
Vitamin B5:0.68mg
6.76%
Copper:0.13mg
6.72%
Magnesium:25.49mg
6.37%
Vitamin B12:0.38µg
6.32%
Vitamin B1:0.09mg
5.89%
Iron:0.96mg
5.35%
Vitamin B3:1.07mg
5.33%
Vitamin E:0.62mg
4.12%
Source:My Recipes