Dinner

Healthy Broccoli Rice Casserole is for Dinner.

Healthy Broccoli Rice Casserole takes 30 minutes to prepare.

Healthy Broccoli Rice Casserole takes 30 minutes to cook.

Healthy Broccoli Rice Casserole makes 10 servings.

The ingredients for Healthy Broccoli Rice Casserole are:

2 10 to 15 oz packages of frozen broccoli
1 large onion, chopped
3 cups cooked long-grain rice
2 tablespoons whole wheat flour
2 cups low fat shredded cheddar cheese
3 tablespoons light olive oil
1 cup skim milk
1/4 cup whole wheat crackers or bread crumbs

Here is how you make Healthy Broccoli Rice Casserole:

1. Steam broccoli2. In a large pan, cook the onion in 2 tbsp olive oil. Add the wheat flour, and mix well. Work in the milk, keeping the consistency smooth. Then, add 1 1/2 cups of cheese, and stir until melted.3. Mix the broccoli and cheese sauce in a large bowl, and then pour into a well-greased casserole dish.4. Sprinkle the remaining 1/2 cup of cheese on top.5. Combine the remaining 1 tbsp of olive oil with the crushed crackers or bread crumbs, and sprinkle on top.6. Bake at 350 for 30 mins.Serving Size: About 10 1-cup servingsNumber of Servings: 10Recipe submitted by SparkPeople user RSSERGENT.

The nutritional information for Healthy Broccoli Rice Casserole is:

• Servings Per Recipe: 10
• Amount Per Serving
• Calories: 231.2

• Total Fat: 11.1 g
• Cholesterol: 5.2 mg
• Sodium: 195.3 mg
• Total Carbs: 24.6 g
• Dietary Fiber: 3.9 g
• Protein: 10.0 g

The dietary needs meet for Healthy Broccoli Rice Casserole is Vegetarian