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Broccoli Rice Casserole

Veggie.Lover's picture
  Chopped broccoli 3 Cup (48 tbs) (Fresh)
  Margarine stick 5 Teaspoon, divided (1 Tablespoon Plus 2 Teaspoons)
  Chopped onion 1⁄4 Cup (4 tbs)
  All purpose flour 3 Tablespoon
  Dry mustard 1⁄2 Teaspoon
  Skim milk 1 1⁄4 Cup (20 tbs)
  Pepper 1⁄8 Teaspoon
  Cooked long grain rice 1 3⁄4 Cup (28 tbs), cooked without salt or fat
  Shredded reduced fat sharp cheddar cheese 4 Ounce (1 Cup)
  Nonfat mayonnaise 1⁄4 Cup (4 tbs)
  Vegetable cooking spray 1
  Crushed unsalted melba toast 1⁄3 Cup (5.33 tbs)

Cook chopped broccoli in boiling water 3 minutes or until crisp-tender.
Drain and plunge into cold water; drain again.
Set aside.
Melt 1 tablespoon plus 1 teaspoon margarine in a medium saucepan over medium heat; add onion, and saute 3 minutes or until tender.
Add flour and mustard; cook 1 minute, stirring constantly with a wire whisk.
Gradually add milk, stirring constantly.
Cook an additional 2 minutes or until thickened and bubbly, stirring constantly.
Remove from heat; stir in pepper.
Combine broccoli, milk mixture, rice, cheese, and mayonnaise in a bowl; stir well.
Spoon into a shallow 2-quart baking dish coated with cooking spray.
Melt remaining 1 teaspoon margarine, and combine with melba toast crumbs; sprinkle over broccoli mixture.
Bake at 350° for 25 minutes or until thoroughly heated.

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1416 Calories from Fat 452

% Daily Value*

Total Fat 50 g77.5%

Saturated Fat 18.3 g91.7%

Trans Fat 0 g

Cholesterol 69.3 mg23.1%

Sodium 1919.5 mg80%

Total Carbohydrates 181 g60.2%

Dietary Fiber 22.9 g91.5%

Sugars 31.6 g

Protein 70 g140.6%

Vitamin A 99% Vitamin C 790.3%

Calcium 164.7% Iron 35.1%

*Based on a 2000 Calorie diet

Broccoli Rice Casserole Recipe