Cheesy Broccoli and Rice Casserole
Per ServingCheesy Broccoli and Rice Casserole |
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|---|---|---|
| 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
Ingredients
| 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 |
Directions
- 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.
- 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.
- 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.
- 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.
