Directions:
- Cook broccoli according to package directions; drain.
- Spoon rice into a 13-inch x 9 inch x 2-inch baking pan.
- Place broccoli over rice.
- Melt butter in a large skillet.
- Sprinkle 2 tablespoons of melted butter over the bread crumbs and set aside.
- In remaining butter, saute onion until soft.
- Add flour, salt and pepper, stirring constantly until bubbly.
- Stir in milk and continue cooking until sauce thickens and bubbles.
- Cook and stir for 1 minute; add ham and heat through.
- Pour over rice and broccoli.
- Sprinkle the crumbs over all.
- Bake at 3500 for 30 minutes or until heated through.
- Sprinkle with cheese; let stand 5 minutes before serving.
- Yield: 8 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 328.32 Kcal (1375 kJ) | ||
| Calories from fat | 98.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.95g | 17% | |
|---|---|---|---|
| Cholesterol | 43.44mg | 14% | |
| Sodium | 1211.66mg | 50% | |
| Potassium | 366.85mg | 8% | |
| Total Carbs | 33.67g | 11% | |
| Sugars | 6.81g | 27% | |
| Dietary Fiber | 2.01g | 8% | |
| Protein | 21.64g | 43% | |
| Vitamin C | 5.8mg | 10% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1.1mg | 6% | |
| Calcium | 149.2mg | 15% | |
| Amount Per 100 g | |||
| Calories | 105.13 Kcal (440 kJ) | ||
| Calories from fat | 31.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.51g | 17% | |
|---|---|---|---|
| Cholesterol | 13.91mg | 14% | |
| Sodium | 387.98mg | 50% | |
| Potassium | 117.47mg | 8% | |
| Total Carbs | 10.78g | 11% | |
| Sugars | 2.18g | 27% | |
| Dietary Fiber | 0.64g | 8% | |
| Protein | 6.93g | 43% | |
| Vitamin C | 1.9mg | 10% | |
| Iron | 0.4mg | 6% | |
| Calcium | 47.8mg | 15% | |
* 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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