Cheesy Broccoli and Rice Casserole

Sides, <401 cal,

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

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

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.