Broccoli and Rice Casseroles

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<p>Broccoli and Rice Casseroles</p>
Photo: John Autry; Styling: Leigh Ann Ross

Perfectly portioned and ready in 20 minutes, these mini casseroles will be regulars in your dinner rotation.

Serves 4 (serving size: 1 casserole)


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2 cups 1% low-fat milk
1 cup water
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
3 cups small broccoli florets
Cooking spray
1/3 cup chopped onion
1/3 cup chopped celery
1/3 cup chopped green bell pepper
1/4 cup (2 ounces) 1/3-less-fat cream cheese
2 ounces light processed cheese, cubed
2 cups shredded skinless, boneless rotisserie chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) grated Parmesan cheese


1. Preheat oven to 375°.

2. Combine milk and water in a medium saucepan; bring to a boil. Add rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain; discard milk mixture.

3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.

Created date

October 2011

Nutritional Information

Calories 327
Fat 9.5 g
Satfat 5.2 g
Monofat 2.5 g
Polyfat 0.5 g
Protein 29 g
Carbohydrate 31.3 g
Fiber 2.2 g
Cholesterol 76 mg
Iron 1.7 mg
Sodium 633 mg
Calcium 284 mg