Diabetes Forecast

Cheesy Broccoli and Rice Casserole

Per Serving

Cheesy Broccoli and Rice Casserole

Makes: 8
Serving Size: 1 cup
Calories 250
Fat 6 g
Saturated Fat 2.3 g
Trans Fat 0 g
Carbohydrate 38 g
Fiber 4 g
Sugars 9 g
Cholesterol 10 mg
Sodium 430 mg (without added salt)
Protein 14 g
Choices: Starch 1.5, Fat-free milk 0.5, Vegetable 2, Fat 0.5
  • Makes: 8
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 40 minutes


2 1/2 tsp. olive oil, divided
1 1/4 cups quick-cooking brown rice
4 cups low-fat, reduced-sodium chicken broth
1 can (12 oz.) low-fat evaporated milk
3 lbs. fresh broccoli, cut into bite-sized florets, stems discarded
1 large onion, minced
2 garlic cloves, minced
2/3 cup shredded 50% light cheddar cheese (such as Cabot)
pinch cayenne pepper
1/4 tsp. dry mustard
Kosher salt and fresh-ground black pepper to taste
3 Tbsp. freshly grated Parmesan or Romano cheese


  1. Coat a 9- x 13-inch casserole dish with cooking spray and set aside. Bring a large pot of lightly salted water to a boil. Meanwhile, heat 1 tsp. of the olive oil in a large Dutch oven over medium heat. Add the dry rice and sauté for 1 to 2 minutes. Add in the broth and the evaporated milk, and bring to a boil. Cover and simmer on low heat for about 20 minutes, until the rice is tender.
  2. Add the broccoli to the pot of boiling water, turn off the heat, and let the broccoli stand in the water for 2 minutes. Drain.
  3. Preheat the oven to 400°F. Heat the remaining olive oil in a large skillet. Add the onion, and sauté for 3 minutes. Add in the garlic and broccoli, and sauté for 2 minutes.
  4. When the rice is cooked, add in the broccoli-onion mixture, cheddar cheese, cayenne pepper, dry mustard, salt, and pepper. Pour the mixture into the prepared casserole dish. Sprinkle with Parmesan or Romano cheese. Bake for 15 minutes, or until the casserole is bubbly.

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