Broccoli Rice Casserole

FOODELICIOUSNESS
16Ingredients
80Minutes
850Calories

Ingredients

US|METRIC
  • 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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