Directions:
- In large saucepan, melt butter; add flour, salt and pepper.
- Cook, stirring until mixture bubbles.
- Add milk, stirring constantly, until mixture comes to a boil and thickens.
- Boil 1 to 2 minutes.
- Remove from heat. Stir in cheese until melted.
- Combine cooked wild rice, broccoli, onion and cheese sauce. Turn into lightly greased 2-qt. casserole. In small bowl, combine bread crumbs and butter; sprinkle over top.
- Bake at 3500F 30 to 35 minutes, or until hot and bubbly.
- Note: Wild rice can be cooked a day or more in advance and refrigerated.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.13 Kcal (947 kJ) | ||
| Calories from fat | 106.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.8g | 18% | |
|---|---|---|---|
| Cholesterol | 32.79mg | 11% | |
| Sodium | 206.16mg | 9% | |
| Potassium | 181.1mg | 4% | |
| Total Carbs | 21.45g | 7% | |
| Sugars | 4.06g | 16% | |
| Dietary Fiber | 1.65g | 7% | |
| Protein | 8.59g | 17% | |
| Vitamin C | 2.8mg | 5% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 0.8mg | 4% | |
| Calcium | 84.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 124.44 Kcal (521 kJ) | ||
| Calories from fat | 58.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.49g | 18% | |
|---|---|---|---|
| Cholesterol | 18.05mg | 11% | |
| Sodium | 113.45mg | 9% | |
| Potassium | 99.66mg | 4% | |
| Total Carbs | 11.8g | 7% | |
| Sugars | 2.24g | 16% | |
| Dietary Fiber | 0.91g | 7% | |
| Protein | 4.73g | 17% | |
| Vitamin C | 1.5mg | 5% | |
| Iron | 0.4mg | 4% | |
| Calcium | 46.6mg | 8% | |
* 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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