Broccoli, Rice, and Cheddar Casserole Recipe

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Broccoli, Rice, and Cheddar Casserole
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Ingredients
10
Count
Nutrition
221
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Cut the broccoli into small florets (peel and chop the stems and save for another use, like the kids' lunch. Blanch the broccoli in boiling water for 1 minute, then immediately drain and shock in a bowl of ice water to stop the cooking. This will keep the broccoli green.
  2. Preheat the oven to 375°F Butter an 8 x 10-inch baking dish.
  3. Gently warm the mushroom soup in a sauce pan over low heat.
  4. Using a wooden spoon or spatula, combine the broccoli, Cheddar cheese, sliced onion, rice, scallions, salt and pepper, soup and half of the Parmesan in a large mixing bowl.
  5. In a small bowl, combine the melted butter and bread crumbs. Transfer the broccoli-rice mix to the baking dish and spread evenly. Sprinkle the remaining Parmesan over the top and then sprinkle the bread crumbs over the cheese. Bake the casserole, uncovered, for 20 minutes. Raise the heat to 425°F and cook 5 more minutes, to brown the top if it has not browned already. The sides of the casserole should be bubbling gently.
  6. Let the casserole stand for 10 to 15 minutes before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 221.42 Kcal (927 kJ)
Calories from fat 111.36 Kcal
% Daily Value*
Total Fat 12.37g 19%
Cholesterol 22.6mg 8%
Sodium 896.44mg 37%
Potassium 208.71mg 4%
Total Carbs 19.21g 6%
Sugars 1.21g 5%
Dietary Fiber 2.84g 11%
Protein 8.71g 17%
Vitamin C 27.5mg 46%
Vitamin A 0.4mg 12%
Iron 0.8mg 4%
Calcium 173mg 17%
Amount Per 100 g
Calories 100.37 Kcal (420 kJ)
Calories from fat 50.48 Kcal
% Daily Value*
Total Fat 5.61g 19%
Cholesterol 10.25mg 8%
Sodium 406.37mg 37%
Potassium 94.61mg 4%
Total Carbs 8.71g 6%
Sugars 0.55g 5%
Dietary Fiber 1.29g 11%
Protein 3.95g 17%
Vitamin C 12.5mg 46%
Vitamin A 0.2mg 12%
Iron 0.4mg 4%
Calcium 78.4mg 17%

* 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

  • 4.9
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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