Creamy Broccoli And Rice
|Quick-cooking rice||1⁄4 Cup (4 tbs)|
|Water||1⁄4 Cup (4 tbs)|
|Broccoli flowerets/10 ounce package frozen cut broccoli||2 Cup (32 tbs)|
|Chopped onion||1⁄4 Cup (4 tbs)|
|All purpose flour||1 Teaspoon|
|Finely shredded lemon peel||1⁄2 Teaspoon|
|Milk||1⁄8 Cup (2 tbs)|
|Shredded process swiss cheese/Shredded process american cheese||3 Ounce (3/4 Cup)|
|Broken pecans||2 Tablespoon|
1 In a 1-quart casserole combine the rice and water.Place the fresh or frozen broccoli on the rice mixture.
2 If using fresh broccoli, cook, covered, on 100% power (high) for 4 to 6 minutes or till the rice is tender.
3 If using frozen broccoli, cook according to the broccoli package microwave directions.
4 For the cheese sauce, in a 2-cup measure, cook onion in butter or margarine, uncovered, on high for 1 to 2 minutes or till onion is tender.Stir in flour, lemon peel, and pepper. Add milk.
5 Cook, uncovered, on high for 1 to 2 minutes or till thickened and bubbly, stirring every 30 seconds.Stir in cheese till melted.
6 Drain the broccoli-rice mixture if necessary.
7 In the 1-quart casserole, stir together the broccoli-rice mixture and cheese sauce.Cook, uncovered, on high for 1 to 2 minutes or till heated through.
8 Sprinkle with broken pecans before serving.
Serving size: Complete recipe
Calories 814 Calories from Fat 458
% Daily Value*
Total Fat 53 g80.9%
Saturated Fat 10.2 g50.9%
Trans Fat 0 g
Cholesterol 95.8 mg31.9%
Sodium 1435.6 mg59.8%
Total Carbohydrates 68 g22.7%
Dietary Fiber 6.2 g24.6%
Sugars 12.6 g
Protein 28 g57%
Vitamin A 93.7% Vitamin C 231.5%
Calcium 16% Iron 13.1%
*Based on a 2000 Calorie diet