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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 137
  • Calories from fat: 29%
  • Fat: 4.4g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.9g
  • Protein: 6.6g
  • Carbohydrate: 19.2g
  • Fiber: 2.2g
  • Cholesterol: 8mg
  • Iron: 1.1mg
  • Sodium: 410mg
  • Calcium: 160mg

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

  1. Preheat oven to 350°.
  2. 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.

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