Broccoli Rice Casserole

Name: Broccoli Rice Casserole
Total time: 1 h 20 min
Yield: 4 servings
Ingredients: 14 1/2 ounces low sodium chicken broth or low-sodium vegetable broth; 2 cups instant brown rice — if you use white rice or non-instant rice, the cooking time and amount of liquid needed will differ; 1 pound broccoli florets — chopped into bite-size pieces, about 8 cups; 4 tablespoons butter with Canola Oil — divided; 1 small yellow onion — diced; 4 medium carrots — peeled and cut into 1/4-inch dice, about 1/2 pound; 3/4 teaspoon kosher salt — divided; 3/4 teaspoon garlic powder — divided; 1/2 teaspoon black pepper — divided; 2 tablespoons all purpose flour; 2 1/2 cups milk — I used skim; 1 tablespoon Dijon mustard; 3/4 cup nonfat plain greek yogurt; 1 cup shredded sharp cheddar cheese — about 4 ounces; 1/2 cup panko bread crumbs; 2 tablespoons grated Parmesan

FOODELICIOUSNESS

16Ingredients

80Minutes

850Calories

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Ingredients

US|METRIC

SERVINGS:

14 1/2 ounces low sodium chicken broth (or low-sodium vegetable broth)

2 cups instant brown rice (— if you use white rice or non-instant rice, the cooking time and amount of liquid needed will differ)

1 pound broccoli florets (— chopped into bite-size pieces, about 8 cups)

4 tablespoons butter (with Canola Oil — divided)

1 small yellow onion (— diced)

4 medium carrots (— peeled and cut into 1/4-inch dice, about 1/2 pound)

3/4 teaspoon kosher salt (— divided)

3/4 teaspoon garlic powder (— divided)

1/2 teaspoon black pepper (— divided)

2 tablespoons all purpose flour

2 1/2 cups milk (— I used skim)

1 tablespoon Dijon mustard

3/4 cup nonfat plain greek yogurt

1 cup shredded sharp cheddar cheese (— about 4 ounces)

1/2 cup panko bread crumbs

2 tablespoons grated Parmesan

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NutritionView More

850Calories

Sodium42% DV1010mg

Fat46% DV30g

Protein65% DV33g

Carbs38% DV114g

Fiber36% DV9g

Calories850Calories from Fat270

% DAILY VALUE

Total Fat30g46%

Saturated Fat17g85%

Trans Fat

Cholesterol80mg27%

Sodium1010mg42%

Potassium1410mg40%

Protein33g65%

Calories from Fat270

% DAILY VALUE

Total Carbohydrate114g38%

Dietary Fiber9g36%

Sugars25g50%

Vitamin A230%

Vitamin C180%

Calcium70%

Iron20%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Broccoli Rice Casserole

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