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Broccoli and Rice Casseroles Recipe

Broccoli and Rice Casseroles Recipe

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Ingredients

Count

Nutrition

1162

Calories

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Ingredients:

Serving

2 cups 1% low-fat milk
1 cup water
1 (3 1/2-oz) bag boil-in-bag long-grain rice
3 cups small broccoli florets
cooking spray
1/3 cup chopped onion
1/3 cup chopped celery
1/3 cup chopped green bell pepper
1/4 cup (2 oz) 1/3- less-fat cream cheese
2 oz light processed cheese, cubed
2 cups shredded skinless, boneless rotisserie chicken breast
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup (1 oz) grated parmesan cheese

Directions:

Preheat oven to 375°.
Combine milk and water in a medium saucepan; bring to a boil. Add rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain; discard milk mixture.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1161.58 Kcal (4863 kJ)
Calories from fat	315.51 Kcal
		% Daily Value*
Total Fat	35.06g	54%
Cholesterol	329.09mg	110%
Sodium	6679.1mg	278%
Potassium	4348.47mg	93%
Total Carbs	87.87g	29%
Sugars	44.38g	178%
Dietary Fiber	16.95g	68%
Protein	125.81g	252%
Vitamin C	471.5mg	786%
Vitamin A	1.6mg	52%
Iron	31.6mg	175%
Calcium	1378.1mg	138%

Amount Per 100 g
Calories	60.6 Kcal (254 kJ)
Calories from fat	16.46 Kcal
		% Daily Value*
Total Fat	1.83g	54%
Cholesterol	17.17mg	110%
Sodium	348.47mg	278%
Potassium	226.87mg	93%
Total Carbs	4.58g	29%
Sugars	2.32g	178%
Dietary Fiber	0.88g	68%
Protein	6.56g	252%
Vitamin C	24.6mg	786%
Vitamin A	0.1mg	52%
Iron	1.6mg	175%
Calcium	71.9mg	138%

* 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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