ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Broccoli, Rice, and Cheese Bake

Prep time 4 mins
Cook time 25 mins
Yield 8 servings.

Ingredients

  • 1 regular-size bag boil-in-bag rice, uncooked
  • 3 tablespoons all-purpose flour
  • 1 1/3 cups low-fat milk
  • 6 ounces light loaf process cheese product, cut into 1-inch cubes (Light Velveeta)
  • 1 (2-ounce) jar diced pimiento, drained
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 1 (10-ounce) package frozen chopped broccoli, thawed and drained

Nutrition Information

  • calories 137
  • caloriesfromfat 19 %
  • fat 2.9 g
  • satfat 1.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 8.2 g
  • carbohydrate 20.4 g
  • fiber 1.2 g
  • cholesterol 9 mg
  • iron 0.0 mg
  • sodium 418 mg
  • calcium 0.0 mg

How to Make It

  1. Cook rice according to package directions, omitting salt and fat.

  2. While rice cooks, place flour in a small, heavy saucepan. Gradually add milk, stirring with a wire whisk. Cook over medium heat, stirring constantly, 8 minutes or until thickened and bubbly. Add cheese, stirring until cheese melts. Remove from heat, and stir in pimiento, salt, and pepper.

  3. Combine cheese mixture, broccoli, and rice in a large bowl, stirring well. Spoon into a 1 1/2-quart casserole. Cover with heavy-duty plastic wrap, and vent. Microwave at HIGH 5 minutes. Let stand, covered, 10 minutes.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook