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Photo: John Autry; Styling: Leigh Ann Ross Photo by: Photo: John Autry; Styling: Leigh Ann Ross

Broccoli and Rice Casseroles

Cooking Light NOVEMBER 2011

  • Yield: Serves 4 (serving size: 1 casserole)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 327
  • Fat: 9.5g
  • Saturated fat: 5.2g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 29g
  • Carbohydrate: 31.3g
  • Fiber: 2.2g
  • Cholesterol: 76mg
  • Iron: 1.7mg
  • Sodium: 633mg
  • Calcium: 284mg
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Broccoli and Rice Casseroles recipe

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