Directions:
- In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Drain and set aside. Simmer broccoli and cauliflower florets in water for 10 minutes, or until tender-crisp. Meanwhile, preheat oven to 350 degrees F.
- In a large saucepan, melt butter and sauté onion. Stir vegetables and rice into the saucepan. Once the vegetables and rice are coated, stir in the cheese, chicken soup and milk. Transfer the entire mixture to a 9x13-inch baking dish and sprinkle the crackers on top.
- Bake in a preheated 350 degrees F oven for 30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 497.62 Kcal (2083 kJ) | ||
| Calories from fat | 248.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.58g | 42% | |
|---|---|---|---|
| Cholesterol | 83.75mg | 28% | |
| Sodium | 944.2mg | 39% | |
| Potassium | 433.97mg | 9% | |
| Total Carbs | 44.54g | 15% | |
| Sugars | 11.45g | 46% | |
| Dietary Fiber | 2.74g | 11% | |
| Protein | 18.84g | 38% | |
| Vitamin C | 40.1mg | 67% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.7mg | 15% | |
| Calcium | 500.4mg | 50% | |
| Amount Per 100 g | |||
| Calories | 251.72 Kcal (1054 kJ) | ||
| Calories from fat | 125.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.95g | 42% | |
|---|---|---|---|
| Cholesterol | 42.37mg | 28% | |
| Sodium | 477.63mg | 39% | |
| Potassium | 219.53mg | 9% | |
| Total Carbs | 22.53g | 15% | |
| Sugars | 5.79g | 46% | |
| Dietary Fiber | 1.39g | 11% | |
| Protein | 9.53g | 38% | |
| Vitamin C | 20.3mg | 67% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.4mg | 15% | |
| Calcium | 253.1mg | 50% | |
* 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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