Broccoli Rice Casserole - 26g Carbs, 2g Fiber
Submitted by: admin
From: dLife.com and Food Stamp Nutrition Connection
Works as either a side dish or a meatless main dish.
1 1/2 cup rice
3 1/2 water
1 medium chopped onion
1 can (10 3/4 oz) condensed cream of mushroom, or chicken, or celery
or cheese soup
1 1/2 cups 1% milk
2 - 10oz packages frozen chopped broccoli or cauliflower or mixed
vegetables
1/2 lb grated or sliced cheese
3 Tbsp magarine or butter
Preheat oven to 350 degrees and grease 12×9x2x inch baking pan.
In a saucepan mix rice, salt, and 3 cups of water and bring to a boil.
Cover and simmer for 15 minutes. Remove saucepan from heat and set
aside for additional 15 minutes.
Saute onions in margarine or butter until tender.
Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into
baking pan.
Thaw and drain the vegetables and then spread over the rice mixture.
Spread the cheese evenly over the top and bake at 350 degrees for
25-30 minutes until cheese is melted and rice is bubbly.
Nutritional Information:
240 Calories, 26g Total Carbs, 12g Total Fat, 5g Saturated Fat,
20mg Cholesterol, 9g Protein, 360 mg Sodium, 2g Fiber