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Print This Broccoli and Rice Casserole Recipe

Broccoli and Rice Casserole Recipe

Broccoli and Rice Casserole

Rice and broccoli bathed in a creamy cheese sauce and baked to a bubbly, golden brown. One of my favorite casserole dishes to make for company. Our version ditches heavy condiments and relies on a generous helping of fresh broccoli and real cheese for ultimate flavor.

16 ounce chopped broccoli
3 cups organic fat free chicken broth
16 ounces sharp cheddar cheese
3/4 cup skim milk
1 cup chopped onion
1 cup chopped celery
2 tablespoons butter
2 clove garlic, minced
1 tablespoon curry powder
1/2 teaspoon anise seeds (optional)
1 teaspoon salt
1 teaspoon red pepper flakes
1 1/2 cups uncooked wild grain rice
1/2 cup organic Panco bread crumbs

Oven Temp: 350°
Recipe Cooking Time:
Pan Type: 2 1/2 quart casserole dish or 9" x 13" baking pan

Broccoli Rice Casserole Directions

Preheat your oven.

In a rice cooker or sauce pan, cook the wild rice and broccoli in 3 cups of chicken broth.

Onions and Celery Saute  In a saute pan, melt butter, add in the chopped onion, celery and garlic. Cook until the onion is transparent, stir in the curry powder, salt, pepper and simmer.


Stirring constantly add in the milk and shredded cheddar cheese, stir until cheese has completely melted and sauce begins to bubble.



Rice and BroccoliPlace cooked rice and broccoli in a large casserole dish, pour the cheese sauce over the top and sprinkle with the bread crumbs.
Place broccoli rice casserole into oven and bake for the allotted time, or until bread crumbs start to brown.

Recipe Serves: 6– 8




Nutrition Facts; for broccoli Rice Casserole
Serving Size 307 g
Calories 474
Calories from Fat 218
Total Fat 24.2g 37%
Saturated Fat 14.1g 71%
Trans Fat 0.0g
Cholesterol 68mg 23%
Sodium 1123mg 47%
Total Carbohydrates 42.7g 14%
Dietary Fiber 3.4g 14%
Sugars 3.8g
Protein 22.5g
Vitamin A 25% Vitamin C 89% Calcium 48% Iron 10%

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Substitute, substitute, substitute. Recipes were made to be messed with. Use alternative ingredients to make your recipes healthier. Cook with broth (low-sodium vegetable, low-fat chicken or beef) instead of with oils. Use vinaigrettes or citrus-juice-based dressings instead of creamy ones, which are often full of saturated fat. Try olive oil, skim milk, or yogurt instead of butter or cream. Re-work dessert recipes that require heavy cream with evaporated skim milk or yogurt. For cakes and other desserts, substitute fresh-fruit puree as a topping instead of frosting. And one of my favorites: pancakes with applesauce, not maple syrup. These changes will give your favorite recipes great new flavor, and your food will be healthier!

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2 Heaping cups of Patience
1 Heart full of Love
2 Hands full of Generosity
1 Head full of Understanding
and a Dash of Laughter

Sprinkle generously with kindness, add plenty of faith and mix well. Spread over a period of a lifetime and serve to everyone you meet.

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