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Broccoli and Rice Casserole Recipe

Looking for an easy Broccoli and Rice Casserole recipe? Learn how to make Broccoli and Rice Casserole using healthy ingredients.


Submitted by michrun

Makes 4 servings



This really tastes yummy and doesn?t even need to have (soy) cheese.

Recipe Ingredients for Broccoli and Rice Casserole

2 1/2 cups broccoli, one head
1 cup brown rice
1 cup plain yogurt, soy
2 tsp. bouillon, vegetable powder
2 tsp. grainy mustard
1/2 tbsp lemon juice (optional)

Recipe Directions for Broccoli and Rice Casserole

  1. Wash the broccoli and cut the stem into small pieces and the head into florets.

  2. Steam the broccoli al dent, or cook in boiling water until al dente.

  3. If you have used boiling water, then cook the rice in the same water therefor the rice receives some of the extra vitamins from the broccoli

  4. Cook the rice. Preheat the oven to 375 (F)

  5. Fill an oven proof baking dish with the broccoli and rice.

  6. Mix the soy yogurt, vegetable bouillon powder and mustard in a bowl.

  7. Pour the yogurt mixture over the broccoli and rice and mix well.

  8. Place the casserole in the oven and bake for 15-20 minutes or until golden brown on the top.

Categories

Vegetables, Main Dish, Bake, Vegetarian

Nutrition Facts
Serving Size 168.2g
Amount Per Serving
Calories
232
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
88mg
4%
Potassium
447mg
13%
Total Carbohydrates
44.5g
15%
Dietary Fiber
3.1g
12%
Sugars
5.3g
Protein
8.4g
Vitamin A 8% Vitamin C 84%
Calcium 15% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Low in sodium
  • Very high in manganese
  • High in phosphorus
  • Very high in vitamin C
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