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Ingredients
US|METRIC
4 SERVINGS
- 14.5 oz. 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 lb. broccoli florets (— chopped into bite-size pieces, about 8 cups)
- 4 Tbsp. 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 tsp. kosher salt (— divided)
- 3/4 tsp. garlic powder (— divided)
- 1/2 tsp. black pepper (— divided)
- 2 Tbsp. all purpose flour
- 2 1/2 cups milk (— I used skim)
- 1 Tbsp. 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 Tbsp. grated Parmesan
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NutritionView More
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850Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories850Calories from Fat270 |
% DAILY VALUE |
Total Fat30g46% |
Saturated Fat17g85% |
Trans Fat |
Cholesterol80mg27% |
Sodium1010mg42% |
Potassium1410mg40% |
Protein33g |
Calories from Fat270 |
% DAILY VALUE |
Total Carbohydrate114g38% |
Dietary Fiber9g36% |
Sugars25g |
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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