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Photo: Melissa Springer Photo by: Photo: Melissa Springer

Swiss Broccoli Casserole

The E-Care group prepares up to a dozen batches of a similar side dish at a time to freeze and deliver to church members. We added cooked rice to make it more substantial, plus a sprinkling of breadcrumbs for a little crunch. Thaw a frozen casserole in the refrigerator before baking.

Cooking Light NOVEMBER 2008

  • Yield: 8 servings (serving size: about 3/4 cup)

Ingredients

  • 2/3 cup 2% reduced-fat milk
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
  • 1/2 cup (2 ounces) shredded Swiss cheese
  • 1 cup cooked rice
  • 2 (10-ounce) packages frozen chopped broccoli, thawed
  • Cooking spray
  • 1 (1-ounce) slice white bread

Preparation

1. Preheat oven to 350°.

2. Combine first 4 ingredients in a large saucepan over medium-high heat; bring to a simmer. Add cheese; stir until melted. Remove from heat; stir in cooked rice and broccoli. Transfer broccoli mixture to an 11 x 7–inch baking dish coated with cooking spray.

3. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup. Sprinkle broccoli mixture with breadcrumbs. Cover and bake at 350° for 15 minutes. Uncover and bake an additional 15 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.

Nutritional Information

Amount per serving
  • Calories: 111
  • Calories from fat: 28%
  • Fat: 3.5g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 0.6g
  • Protein: 5.7g
  • Carbohydrate: 14.9g
  • Fiber: 2.6g
  • Cholesterol: 9mg
  • Iron: 1.1mg
  • Sodium: 439mg
  • Calcium: 163mg
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Swiss Broccoli Casserole recipe

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