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Broccoli and Rice Casseroles

Broccoli and Rice Casseroles
Photo: John Autry; Styling: Leigh Ann Ross
Yield

Serves 4 (serving size: 1 casserole)

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

Ingredients

  • 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

Nutrition 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

How to Make It

  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.