Broccoli Cheese Rice Casserole
|Long grain and wild rice||12 Ounce, cooked using liquid butter buds (Two 6 Ounce Boxes, 5 Minute Variety)|
|Frozen chopped broccoli||20 Ounce, prepared as directed (Two 10 Ounce Package)|
|Canned fat free chicken broth||14 Ounce (1 Can)|
|Canned chopped mushrooms||16 Ounce, drained, rinsed (Two 8 Ounce Cans)|
|Canned whole water chestnuts||16 Ounce, drained, rinsed (Two 8 Ounce Cans)|
|Grated non-fat cheddar||2 Cup (32 tbs)|
|Homemade low fat prepared croutons/1 cup crushed pepperidge farms seasoned stuffing cubes||1 Cup (16 tbs)|
|Salt free extra spicy seasoning||1 1⁄2 Teaspoon (Mrs. Dash)|
Prepare the rice as directed on the package.
Add the cooked broccoli, mushrooms, water chestnuts, and chicken broth to the rice mixture.
Add seasoning and the grated non-fat cheese.
Spoon into a large casserole dish that has been sprayed with a non-fat cooking spray.
Top with homemade low-fat croutons.
Bake at 350° F.30-35 minutes covered.
Remove cover the last 10 minutes.
Serving size: Complete recipe
Calories 2381 Calories from Fat 42
% Daily Value*
Total Fat 5 g7.3%
Saturated Fat 0.12 g0.58%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1105.1 mg46%
Total Carbohydrates 390 g129.9%
Dietary Fiber 30.3 g121.3%
Sugars 3.8 g
Protein 170 g339.4%
Vitamin A 333.5% Vitamin C 920.1%
Calcium 29.1% Iron 72%
*Based on a 2000 Calorie diet