Broccoli & Rice Casserole

by Andrea Holwegner | Jan 3, 2013

This is a tasty & balanced meal all in one dish!

Makes 8 servings

What you need:

4 cups cooked rice
2 cups cooked broccoli
2 cups grated reduced-fat old cheddar cheese
1 cup skim milk
4 beaten eggs
2 tbsp minced onion
1 tbsp Worcestershire sauce
1/8 tsp thyme
1/2 tsp salt & pepper
1/2 cup bread crumbs

How you prepare:

Prepare rice as directed.
Chop up broccoli and grate cheese.
Spray a large casserole dish with non-stick spray.
Combine all ingredients except bread crumbs and put in the casserole dish.
Top with bread crumbs.
Bake at 350 degrees F for 30 minutes.

Per serving:

Calories 425
Carbohydrates 46 g
Protein 29g
Fat 14 g
Dietary Fiber 5 g

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Andrea Holwegner

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

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Broccoli & Rice Casserole

What you need:

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