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Broccoli Rice Casserole

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Broccoli Rice Casserole
En Español

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  • Makes: 12 servings

Pantry staples and frozen veggies combine to make a hearty, home-made main dish for dinner.

Ingredients

  • 1 1/2 cup rice
  • 3 1/2 cup water
  • 1 onion (medium, chopped)
  • 1 can cream of mushroom, or chicken, or celery or cheese soup (10.75 ounce, condensed, reduced sodium)
  • 1 1/2 cup milk (1%)
  • 7 1/2 cup broccoli or cauliflower or mixed vegetables (frozen, chopped)
  • 1/2 pound cheese (grated or sliced)
  • 3 tablespoon margarine (or butter)

Directions

1. Preheat oven to 350 degrees and grease on 12x9x2 inch baking pan.

2. In a saucepan mix rice, salt, and 3 cups of water and bring to a boil.

3. Cover and simmer for 15 minutes. Remove saucepan from heat and set aside for additional 15 minutes.

4. Saute onions in margarine (or butter) until tender.

5. Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into baking pan.

6. Thaw and drain the vegetables and then spread over the rice mixture.

7. Spread the cheese evenly over the top and bake at 350 degrees for 25-30 minutes until cheese is melted and rice is bubbly.

Notes

Learn more about:

Source: Ohio State University Cooperative Extension, Quick and Healthy Meals
Tips and Tools for Planning Meals for Your Family
Cuyahoga County

Nutrition Information

Serving Size: 1/12 of recipe
Nutrients Amount
Calories 237
Total Fat 10 g
Saturated Fat 5 g
Cholesterol 22 mg
Sodium 273 mg
Total Carbohydrate 27 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 1 mcg
Calcium 215 mg
Iron 1 mg
Potassium 371 mg
N/A - data is not available
Nutrients Amount
Calories 237
Total Fat 10 g
Saturated Fat 5 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 22 mg
Total Carbohydrate 27 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars 0 g
Protein 10 g
Minerals
Calcium 215 mg
Potassium 371 mg
Sodium 273 mg
Copper 149 mcg
Iron 1 mg
Magnesium 31 mg
Phosphorus 207 mg
Selenium 11 mcg
Zinc 1 mg
Vitamins
Vitamin A 114 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 50 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 60 mcg
Folate 109 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
3/4 ounces
Dairy
1/2 cups

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