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Broccoli and Rice Casserole Recipe

Broccoli and Rice Casserole Recipe

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Ingredients:

Serving

2 cups brown rice
1 lb boneless skinless chicken breast
3 tbsp olive oil
1 cup red bell pepper, small dice
1 cup yellow onion, small dice
1 cup poblano chile, small dice ( may substitute other mild to medium hot chili pepper)
2 cups sliced mushrooms, sliced
3 garlic cloves, minced
4 cups broccoli florets, cut to bite size
2 (10 3/4 oz) cans cream of mushroom soup
1 cup nonfat milk
1/2 cup sharp cheddar cheese, shredded
1/2 cup fontinella cheese, shredded (may substitute parmasean)

Directions:

Cook rice according to package, using fat free chicken stock.
Heat olive oil, over medium heat, in non stick skillet. Add chicken pieces and cook for a few minutes. Add red bell pepper, onion, green chili and mushrooms and cook until softened.
Stir in garlic, broccoli, soup and milk.
Mix cheeses together and reserve 1/4 cup.
Stir in the 3/4 cup mixed cheeses. Stir in the cooked rice. Mix thoroughly and put into casserole dish. Sprinkle with reserved cheese. Bake for 30 min, in 350 degree oven.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	378.69 Kcal (1585 kJ)
Calories from fat	140.72 Kcal
		% Daily Value*
Total Fat	15.64g	24%
Cholesterol	45.8mg	15%
Sodium	365.81mg	15%
Potassium	454.34mg	10%
Total Carbs	41.2g	14%
Sugars	3.27g	13%
Dietary Fiber	3.26g	13%
Protein	19.32g	39%
Vitamin C	52mg	87%
Vitamin A	0.6mg	20%
Iron	9.2mg	51%
Calcium	180.9mg	18%

Amount Per 100 g
Calories	157.39 Kcal (659 kJ)
Calories from fat	58.49 Kcal
		% Daily Value*
Total Fat	6.5g	24%
Cholesterol	19.04mg	15%
Sodium	152.04mg	15%
Potassium	188.84mg	10%
Total Carbs	17.13g	14%
Sugars	1.36g	13%
Dietary Fiber	1.36g	13%
Protein	8.03g	39%
Vitamin C	21.6mg	87%
Vitamin A	0.2mg	20%
Iron	3.8mg	51%
Calcium	75.2mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.2

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol

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