Broccoli, Cheese, and Rice Casserole

Photo: Randy Mayor
Light Velveeta cheese, low fat milk, and reduced-fat cream of mushroom soup make this broccoli casserole rich and super creamy, yet still under 150 calories and 5 grams of fat per serving.

Yield:

8 servings (serving size: 1/2 cup)

Recipe from

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

Ingredients

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

Preparation

Preheat oven to 350°.

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

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

November 1999