Broccoli, Cheese, and Rice Casserole

Try our lightened version of the classic broccoli, cheese, and rice casserole. You'll give your family all the flavor of the original (with far fewer calories).


8 servings (serving size: 1/2 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 137
Caloriesfromfat 29 %
Fat 4.4 g
Satfat 1.7 g
Monofat 1.4 g
Polyfat 0.9 g
Protein 6.6 g
Carbohydrate 19.2 g
Fiber 2.2 g
Cholesterol 8 mg
Iron 1.1 mg
Sodium 410 mg
Calcium 160 mg


1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted


Preheat oven to 350°.

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.

November 1999
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