Broccoli & Rice Casserole

by Registered Dietitian, 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:

1. Prepare rice as directed.
2. Chop up broccoli and grate cheese.
3. Spray a large casserole dish with non-stick spray.
4. Combine all ingredients except bread crumbs and put in the casserole dish.
5. Top with bread crumbs.
6. 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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