Go Back
–+ servings

Best Broccoli-Rice Casserole

Take this recipe with a grain of rice. What sets this broccoli, cheese and rice casserole apart from the usual is that it is prepared with healthier versions of the staples. We've scaled back on the fat to make it guilt free.
Print Recipe Pin Recipe
Course Healthy Main Dishes
Cuisine Healthy & Nutritional
Servings 4 servings
Calories 2540 kcal

Ingredients
  

  • 1 1/2 cup(s) whole grain brown rice
  • 4 cup(s) vegetable broth
  • 3 1/2 cup(s) chopped broccoli
  • 2 tablespoon(s) olive oil
  • 1/2 cup(s) minced onion
  • 1 cup(s) sliced mushrooms
  • 1/4 cup(s) whole wheat flour
  • 2 egg whites
  • 2 cup(s) reduced fat sharp cheddar cheese
  • 1/2 cup(s) reduced fat sour cream
  • 1 dash(es) salt
  • 1 dash(es) pepper
  • 1 1/2 cup(s) skim milk

Instructions
 

  • Cook brown rice according to package and set aside.
  • In a medium saucepan, bring the stock to a boil.
  • Reduce the heat to low and add the broccoli.
  • Simmer for 10 minutes.
  • Drain and set aside.
  • In a pan heat 1 tablespoon oil.
  • Add the onion and mushrooms and cook for 5 minutes.
  • Set aside.
  • Preheat oven to 350 F.
  • In a seperate pan over medium heat add the remaining oil.
  • Stir in flour and whisk for 5 minutes.
  • Add the milk and stir.
  • Stir in 2 cups of the cheese, allow it to melt.
  • Transfer the mushroom mixture into a baking dish.
  • Add sour cream, broccoli, cheese sauce, and rice.
  • Add salt and pepper to taste.
  • Mix.
  • Bake for 30 minutes.
  • Top with the remaining cheese and bake for 10 minutes longer.
  • Serve.

Nutrition

Calories: 2540kcalCarbohydrates: 246.7gProtein: 137.52gFat: 119.4gSaturated Fat: 50.14gCholesterol: 247.85mgSodium: 6164.1mgFiber: 29.34gSugar: 42.2g
Tried this recipe?Let us know how it was!