Directions:
- In a skillet melt the stick of butter. Sauté onion and garlic, until onions are tender. Set aside to cool.
- Steam the frozen broccoli until thawed, then drain well. Let cool.
- Cook wild rice according to directions.
- When sufficiently cool, reserve 1/2 cup of the cheese and mix remaining ingredients together. Put in a oven-proof baking dish or casserole dish (or 2 if needed).
- Spread reserved 1/2 cup of cheese on top. Cover with foil.
- Bake for 20 minutes, remove foil; bake an additional 5 to 15 minutes, or until cheese on top is hot and bubbly.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 635.46 Kcal (2661 kJ) | ||
| Calories from fat | 224.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.89g | 38% | |
|---|---|---|---|
| Cholesterol | 69.81mg | 23% | |
| Sodium | 601.61mg | 25% | |
| Potassium | 221.94mg | 5% | |
| Total Carbs | 81.46g | 27% | |
| Sugars | 2.83g | 11% | |
| Dietary Fiber | 1.31g | 5% | |
| Protein | 20.28g | 41% | |
| Vitamin C | 2.6mg | 4% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 4mg | 22% | |
| Calcium | 401.2mg | 40% | |
| Amount Per 100 g | |||
| Calories | 343.54 Kcal (1438 kJ) | ||
| Calories from fat | 121.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.46g | 38% | |
|---|---|---|---|
| Cholesterol | 37.74mg | 23% | |
| Sodium | 325.24mg | 25% | |
| Potassium | 119.98mg | 5% | |
| Total Carbs | 44.04g | 27% | |
| Sugars | 1.53g | 11% | |
| Dietary Fiber | 0.71g | 5% | |
| Protein | 10.96g | 41% | |
| Vitamin C | 1.4mg | 4% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.2mg | 22% | |
| Calcium | 216.9mg | 40% | |
* 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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