Easy Broccoli Rice Casserole (low Fat)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Meats | 1 | Servings | ||
INGREDIENTS
| 3 | c | Cooked brown rice, use the |
| instant variety | ||
| 10 | oz | Package frozen chopped |
| broccoli thawed | ||
| 1/2 | c | Grated lowfat sharp cheddar |
| cheese | ||
| 1/4 | c | Grated nonfat cheddar cheese |
| 1 | Reduced fat cream of chicken | |
| soup prepared as | ||
| directed | ||
| 1/2 | t | Salt |
| 1/2 | t | Dry mustard |
| 1 | t | Worcestershire sauce |
| 1/4 | c | Grated lowfat sharp cheddar |
| cheese extra for topping |
INSTRUCTIONS
From: Perry Greene <palgreen@hiwaay.net> Combine cheese, broccoli, soup, salt, mustard and Worcestershire sauce and mix well. Gently mix cheese-broccoli mixture into cooked, drained rice. Pour into casserole sprayed with nonstick spray and bake in 350 degree oven for 20-25 minutes. Sprinkle reserved 1/4 cup cheese on top during the last 5 minute of baking. Makes 8 servings. Each serving equals 210 calories and 3 grams fat. NOTE: This recipe may be adapted for other vegetables, other soup flavors, etc. For a complete meal, add chopped, cooked chicken, turkey or other meat. Posted to recipelu-digest by jeryder@juno.com on Mar 28, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 2916
Calories From Fat: 623
Total Fat: 71.6g
Cholesterol: 149.7mg
Sodium: 6413.4mg
Potassium: 1013.2mg
Carbohydrates: 491.8g
Fiber: 36.1g
Sugar: 4.5g
Protein: 118.8g