Broccoli-Rice Casserole Recipe

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Ingredients:

Serving

3 cups chopped fresh broccoli
1 tbsp margarine, divided
2 tsp margarine, divided
1/4 cup chopped onion
3 tbsp all-purpose flour
1/2 tsp dry mustard
1 1/4 cups skim milk
1/8 tsp black pepper
1 3/4 cups cooked long-grain rice (cooked without salt or fat)
1 cup shredded reduced-fat sharp cheddar cheese
1/4 cup fat-free mayonnaise
1/3 cup crushed unsalted melba toast

Directions:

Preheat oven to 350°F.
Cook broccoli in boiling water for 3 minutes until crisp tender.
Drain broccoli and plunge into cold water.
Drain again and set aside.
Melt 1 Tablespoon plus 1 teaspoon of margarine over medium heat.
Sauté onion for 3 minutes or until tender.
Add flour and mustard and cook 1 minute stirring constantly with a wire whisk.
Gradually add the skim milk while stirring constantly.
Cook an additional 2 minutes or until thickened and bubbly, stirring constantly.
Remove from heat and add pepper.
Combine the broccoli, milk mixture, rice, cheese and mayonnaise in a bowl; stir well.
Spoon into a shallow 2 quart casserole dish that has been sprayed with cooking spray.
Melt remaining teaspoon of margarine and combine with crushed melba toast, sprinkle on top of casserole.
Bake at 350°F for 25 minutes or until heated through.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	176.8 Kcal (740 kJ)
Calories from fat	68.21 Kcal
		% Daily Value*
Total Fat	7.58g	12%
Cholesterol	16.58mg	6%
Sodium	200.76mg	8%
Potassium	224.75mg	5%
Total Carbs	20.24g	7%
Sugars	3.53g	14%
Dietary Fiber	3.05g	12%
Protein	8.25g	16%
Vitamin C	33.5mg	56%
Vitamin A	0.3mg	11%
Iron	0.7mg	4%
Calcium	219.7mg	22%

Amount Per 100 g
Calories	93.15 Kcal (390 kJ)
Calories from fat	35.94 Kcal
		% Daily Value*
Total Fat	3.99g	12%
Cholesterol	8.73mg	6%
Sodium	105.77mg	8%
Potassium	118.41mg	5%
Total Carbs	10.66g	7%
Sugars	1.86g	14%
Dietary Fiber	1.61g	12%
Protein	4.35g	16%
Vitamin C	17.7mg	56%
Vitamin A	0.2mg	11%
Iron	0.4mg	4%
Calcium	115.7mg	22%

* 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.

Tastes

salty
savory
bitter
sweet

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