Creamy Broccoli and Rice Casserole

This comforting casserole is packed with fiber-rich broccoli and uses low-fat dairy to keep it lighter while remaining incredibly satisfying.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (12 servings), not per serving.

• 1 1/2 cups uncooked white rice · 986 kcal in the whole recipe
• 3 1/2 cups water, divided
• 3 tablespoons butter or margarine · 303 kcal in the whole recipe
• 1 medium onion, chopped · 42 kcal in the whole recipe
• 1 can (10.75 ounces) reduced-sodium condensed cream of mushroom soup · 255 kcal in the whole recipe
• 1 1/2 cups 1% low-fat milk · 166 kcal in the whole recipe
• 7 1/2 cups frozen broccoli, chopped · 363 kcal in the whole recipe
• 8 ounces low-fat cheddar cheese, grated · 692 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C) and lightly grease a 9x12-inch baking dish.

   

2. In a saucepan, combine the uncooked rice, a pinch of salt, and 3 cups of water; bring to a boil, then cover and simmer on low heat for 15 minutes. Remove from heat and let it steam, covered, for another 15 minutes.

   

3. Melt the butter in a skillet over medium heat and sauté the chopped onion until soft and translucent.

   

4. In a large bowl, stir together the cooked rice, sautéed onion, condensed soup, milk, and the remaining 1/2 cup of water. Spread this mixture evenly into the prepared baking dish.

   

5. Thaw and drain the frozen broccoli, layer it over the rice mixture, and top evenly with the shredded low-fat cheese.

   

6. Bake for 25 to 30 minutes until the cheese is beautifully melted and the casserole is bubbling hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.