Well Plated · by Erin Clarke★ 4.9 (39)

Broccoli Rice Casserole

Name: Broccoli Rice Casserole
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 6, 6 servings, about 10 cups
Cuisine: american
Ingredients: 1 can low-sodium chicken broth (or low-sodium vegetable broth (14.5-ounces)); 2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed will differ); 1 pound broccoli florets (chopped into bite-sized pieces (about 8 cups)); 4 tablespoons butter (divided); 1 small yellow onion (diced); 4 medium carrots (peeled and cut into 1/4-inch dice (about 1/2 pound)); 3/4 teaspoon kosher salt (divided); 3/4 teaspoon garlic powder (divided); 1/2 teaspoon ground black pepper (divided); 2 tablespoons all-purpose flour; 2 1/2 cups milk ((I used skim)); 1 tablespoon Dijon mustard; 3/4 cup nonfat plain Greek yogurt; 1 cup shredded sharp cheddar cheese ((about 4 ounces)); 1/2 cup panko bread crumbs; 2 tablespoons grated Parmesan

NUTRITION · PER SERVING70M COOK

CAL 20%·PRO 42%

CARBS 49G49% OF CAL

5G FIBER1G ADDED11G INTRINSIC32G OTHER11G TOTAL SUGAR

FAT 14G32% OF CAL

5G SAT9G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

A cheesy broccoli and rice casserole made without canned soup, with a creamy sauce and breadcrumb topping. A healthier take on a classic side dish.

sideamericancasserolevegetarian

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We index the facts; the cooking instructions live with the creator.

Ingredients

serves 6

1 can low-sodium chicken broth (or low-sodium vegetable broth (14.5-ounces))
2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed will differ)
1 pound broccoli florets (chopped into bite-sized pieces (about 8 cups))
4 tablespoons butter (divided)
1 small yellow onion (diced)
4 medium carrots (peeled and cut into 1/4-inch dice (about 1/2 pound))
3/4 teaspoon kosher salt (divided)
3/4 teaspoon garlic powder (divided)
1/2 teaspoon ground black pepper (divided)
2 tablespoons all-purpose flour
2 1/2 cups milk ((I used skim))
1 tablespoon Dijon mustard
3/4 cup nonfat plain Greek yogurt
1 cup shredded sharp cheddar cheese ((about 4 ounces))
1/2 cup panko bread crumbs
2 tablespoons grated Parmesan

At a glance

PER SERVING · TIME 70M

CAL 20%·PRO 42%

CARBS 49G49% OF CAL

5G FIBER1G ADDED11G INTRINSIC32G OTHER11G TOTAL SUGAR

FAT 14G32% OF CAL

5G SAT9G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

Complete estimate · 100% of estimated mass resolved

All countable ingredients resolved. Figures are per serving.

Prep: 10m
Cook: 1h
Sodium: 744mg
Total sugar: 11g
Added sugar: 1g

Nutrition estimated from ingredients, per serving.

Vitamins & minerals

Potassium: 801mg
Calcium: 422mg
Iron: 2mg

Estimated from ingredients; USDA coverage varies by food.

PREP: 10M
SODIUM: 744MG
ESTIMATE: COMPLETE

Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.

Broccoli Rice Casserole

Nutrition & ingredients

Ingredients

At a glance