Directions:
- Cook broccoli in boiling water for 3 minutes or until crisp tender.
- Drain and plunge into cold water, drain again and set aside.
- Melt 1 tablespoon plus 1 teaspoon butter/margarine in saucepan over medium heat.
- Add onions and sauté for 3 minutes or until tender.
- Add flour and mustard; cook 1 minute, stirring constantly with a wire whisk. Gradually add the milk, stirring constantly.
- Cook an additional 2 minutes or until thick and bubbly.
- Remove from heat and stir in pepper.
- Combine broccoli and milk mixture, rice, cheese and mayo in a bowl, stir well. Spoon into shallow 2 quart casserole coated with cooking spray.
- Melt remaining teaspoon butter and combine with cracker/Melba toast crumbs.
- Sprinkle over mixture.
- Bake 350°F for 25 minutes or until thoroughly heated.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 256.97 Kcal (1076 kJ) | ||
| Calories from fat | 127.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.16g | 22% | |
|---|---|---|---|
| Cholesterol | 18.48mg | 6% | |
| Sodium | 286.1mg | 12% | |
| Potassium | 232.94mg | 5% | |
| Total Carbs | 24.63g | 8% | |
| Sugars | 4.74g | 19% | |
| Dietary Fiber | 3.41g | 14% | |
| Protein | 8.78g | 18% | |
| Vitamin C | 33.1mg | 55% | |
| Iron | 1.2mg | 6% | |
| Calcium | 198.7mg | 20% | |
| Amount Per 100 g | |||
| Calories | 139.62 Kcal (585 kJ) | ||
| Calories from fat | 69.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.69g | 22% | |
|---|---|---|---|
| Cholesterol | 10.04mg | 6% | |
| Sodium | 155.44mg | 12% | |
| Potassium | 126.56mg | 5% | |
| Total Carbs | 13.38g | 8% | |
| Sugars | 2.57g | 19% | |
| Dietary Fiber | 1.85g | 14% | |
| Protein | 4.77g | 18% | |
| Vitamin C | 18mg | 55% | |
| Iron | 0.6mg | 6% | |
| Calcium | 107.9mg | 20% | |
* 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.
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