Broccoli Rice and Cheese Casserole Recipe

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Broccoli Rice and Cheese Casserole
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Ingredients:

Directions:

  1. In a skillet melt the stick of butter. Sauté onion and garlic, until onions are tender. Set aside to cool.
  2. Steam the frozen broccoli until thawed, then drain well. Let cool.
  3. Cook wild rice according to directions.
  4. When sufficiently cool, reserve 1/2 cup of the cheese and mix remaining ingredients together. Put in a oven-proof baking dish or casserole dish (or 2 if needed).
  5. Spread reserved 1/2 cup of cheese on top. Cover with foil.
  6. Bake for 20 minutes, remove foil; bake an additional 5 to 15 minutes, or until cheese on top is hot and bubbly.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 635.46 Kcal (2661 kJ)
Calories from fat 224.03 Kcal
% Daily Value*
Total Fat 24.89g 38%
Cholesterol 69.81mg 23%
Sodium 601.61mg 25%
Potassium 221.94mg 5%
Total Carbs 81.46g 27%
Sugars 2.83g 11%
Dietary Fiber 1.31g 5%
Protein 20.28g 41%
Vitamin C 2.6mg 4%
Vitamin A 0.1mg 3%
Iron 4mg 22%
Calcium 401.2mg 40%
Amount Per 100 g
Calories 343.54 Kcal (1438 kJ)
Calories from fat 121.12 Kcal
% Daily Value*
Total Fat 13.46g 38%
Cholesterol 37.74mg 23%
Sodium 325.24mg 25%
Potassium 119.98mg 5%
Total Carbs 44.04g 27%
Sugars 1.53g 11%
Dietary Fiber 0.71g 5%
Protein 10.96g 41%
Vitamin C 1.4mg 4%
Vitamin A 0.1mg 3%
Iron 2.2mg 22%
Calcium 216.9mg 40%

* 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

  • 14.5
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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