Cheesy Broccoli-Rice Casserole With Variations (3 PTS) Recipe - Cooking Index
Cheesy Broccoli-Rice Casserole With Variations (3 PTS) Recipe - Cooking Index
| Nonstick cooking spray | ||
| 1 cup | 62g / 2.2oz | Chopped onion |
| 4 cups | 584g / 20oz | Coarsely chopped broccoli florets & stalks |
| 2 cups | 320g / 11oz | Cooked long-grain rice |
| 3/4 cup | 109g / 3.8oz | Shredded reduced-fat sharp cheddar cheese - divided |
| 10 1/2 oz | 298g | Reduced fat cream of broccoli with cheddar and onion condensed soup healthy choice |
| 2/3 cup | 157ml | Evaporated skim milk |
| 1/2 cup | 118ml | Fat-free mayonnaise |
| 1/2 teaspoon | 2.5ml | Dry mustard |
| 1/4 teaspoon | 1.3ml | Salt |
| 1/4 teaspoon | 1.3ml | Freshly ground pepper |
| 1/4 teaspoon | 1.3ml | Hot sauce |
1. Preheat oven to 350°F.
2. Coat a nonstick skillet with cooking spray; place over medium-high heat
until hot. Add onion; saute 3 minutes or until tender. Add broccoli;
saute 3 minutes. Remove from heat; stir in rice. Set aside.
3. Combine 6 tablespoons cheese, soup, and next 6 ingredients in a large
bowl; stir well. Spoon into an 11 x 7 inch baking dish coated with
cooking spray. Sprinkle remaining 6 tablespoons cheese over casserole.
Bake at 350°F for 30 minutes.
Yield: 8 servings.
Note: Substitute 2 (10-ounce) packages frozen chopped broccoli, thawed for
the fresh broccoli, if desired.
Points: 3; Exchanges: 1 1/2 starch, 1 vegetable 1/2 medium fat meat.
Per serving: CAL165 (17% from fat); PRO 8.3 g; FAT 3.1 g (SAT 1.5 g);
CARB 26.8 g; FIB 2.7 g; CHOL 10 mg; IRON 1 mg; SOD 528 mg; CALC 212 mg.
VARIATIONS:
Ham-And-Broccoli Casserole: Prepare as directed above, stirring 1 1/2 cups
cubed lean, lower-salt ham into broccoli mixture when rice is added. Omit
1/4 teaspoon salt.
Yield: 4 servings.
Points: 8; Exchanges: 3 starch, 2 1/2 lean meat, 1 vegetable.
Per serving: CAL399 (20% from fat); PRO 26.7 g; FAT 8.9 g (SAT 4 g); CARB
54.7 g; FIB 5.3 g; CHOL 47 mg; IRON 2.4 mg; SOD 1349 mg; CALC 428 mg.
Mexican Broccoli Casserole: Prepare as directed above, using 2 cups cooked
saffron yellow seasoning and long grain rice mix (such as Mahatma), cooked
without fat, instead of long-grain white rice. Add 1 (4.5 ounce) can
chopped green chiles, 1 teaspoon ground cumin, and 1/4 teaspoon ground
cumin, and 1/4 teaspoon ground red pepper when broccoli is added. Omit
dry mustard, hot sauce, salt, and ground black pepper. Add 1/2 cup
crushed salsa and cream cheese-flavored baked tortilla chips to the
remaining 6 tablespoons cheese that is sprinkled over casserole before
baking.
Points: 3; Exchanges: 1 1/2 starch, 1 vegetable 1/2 medium fat meat.
Per serving: CAL172 (18% from fat); PRO 8.5 g; FAT 3.4 g (SAT 1.6 g);
CARB 27.9 g; FIB 2.7 g; CHOL 10 mg; IRON 1.1 mg; SOD 718 mg; CALC 220 mg.
Spinach-Rice Casserole: Prepare as directed above, using 2 (10-ounce)
packages frozen chopped spinach, thawed and drained, instead of broccoli;
saute 1 minute. Substitute 1 (10 1/2 ounce) can reduced-fat cream of
roasted garlic condensed soup (such as Healthy Choice) for the cream of
broccoli with cheddar and onion condensed soup. use 3/4 cup (3 ounce)
shredded fontina cheese instead of reduced fat sharp cheddar cheese (stir
all of cheese into casserole when soup is added). Omit dry mustard and
hot sauce. Add 1/4 teaspoon ground nutmeg when soup is added. Sprinkle 3
tablespoons dry bread crumbs over casserole before baking.
Points: 3; Exchanges: 1 1/2 starch, 1 vegetable, 1/2 medium fat meat.
Per serving: CAL165 (22% from fat); PRO 7.3 g; FAT 4.1 g (SAT 2.1 g);
CARB 25.4 g; FIB 3 g; CHOL 13 mg; IRON 1.7 mg; SOD 530 mg; CALC 186 mg.
Source:
Mr. Paul Newman's, Newman's Own Cookbook
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