Broccoli Rice Casserole
Pantry staples and frozen veggies combine to make a hearty, home-made main dish for dinner.
- Yield
- 12 servings
- Serving size
- 1/12 of recipe
- Rating
- 3.30 of 5 (175 ratings)
Food groups
- Dairy: 1/2 cups
- Grains: 1 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 1/2 cups rice, uncooked
- 3 1/2 cups water, divided
- 3 tablespoons margarine (or butter)
- 1 medium onion, chopped
- 1 can (10.75 ounce) condensed cream of mushroom soup, reduced sodium (or reduced sodium chicken, celery, or cheese soup)
- 1 1/2 cups 1% milk
- 7 1/2 cups frozen broccoli or cauliflower or mixed vegetables, chopped
- 8 ounces low-fat cheddar cheese, grated
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F and grease a 12x9x2 inch baking pan.
- In a saucepan, mix rice, salt, and 3 cups of water and bring to a boil.
- Cover and simmer for 15 minutes.
- Remove saucepan from heat and set aside for additional 15 minutes.
- Sauté onions in margarine (or butter) until tender.
- Mix soup, milk, 1/2 cup of water, onions, and rice.
- Spoon mixture into baking pan.
- Thaw and drain the vegetables and then spread over the rice mixture.
- Spread the cheese evenly over the top and bake at 350 °F for 25 to 30 minutes until cheese is melted and rice is bubbly.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 234.29 |
| Total Fat | 7.01 g |
| Saturated Fat | 3.2 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 16.67 mg |
| Carbohydrates | 31.53 g |
| Dietary Fiber | 4.13 g |
| Total Sugars | 4.35 g |
| Added Sugars included | 0 g |
| Protein | 12.15 g |
| Calcium | 236 mg |
| Potassium | 362 mg |
| Sodium | 266.44 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 36 mg |
| Phosphorus | 234 mg |
| Selenium | 14 mg |
| Zinc | 2 mg |
| Vitamin A | 133 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.5 mcg |
| Vitamin C | 47 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 106 mcg |
| Folate | 143 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 32 mg |
Recipes you may also like
- Hoppin' John (Sausage, Black-Eyed Peas, and Rice)
- Bronco Beans
- Pizza Eggburger
- Red Potato Salad
- Pumpkin Soup
- Spinach Stuffed Potatoes
- Fruit Milk Shakes
- Sweetened Condensed Milk
Source
Recipe by: Quick and Healthy Meals: Tips and Tools for Planning Meals for Your Family — Ohio State University Cooperative Extension — Cuyahoga County
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/broccoli-rice-casserole. Federal works are public domain in the United States.