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Yields:
6 servings
Meal Type:
Side Dishes
Rating:
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Cheesy Rice and Veggie Bake

A yummy casserole, that includes some grains, vegetables and dairy. Makes a great side for chicken or pork.

Ingredients

Directions

  1. Use a casserole dish with a lid, at least 8"around and at least 4"deep.
  2. Chop broccoli into smallish parts and if using frozen broccoli, some should still be cut in half.
  3. Combine rice (instant style), water, salt and pepper and broccoli in the casserole, and mix to combine.
  4. Cook in oven (preferred) uncovered for about 20 minutes at 400 °F (200 °C).
  5. Then, stir well. Broccoli should break up and mix nicely into the rice. If not, give it another 5-10 minutes.
  6. Once broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and bake another 10 minutes or until cheese starts to brown.
  7. If using a microwave (faster), cook uncovered on high for about 8 minutes , taking out to stir about halfway through. After, stir again and the broccoli should break up into the rice (if not, give it 2-3 minutes cooking time until it does). Once the broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and cook another 3-5 minutes or until cheese is melted. It's better baked in the oven, but does take longer. The cheese doesn't brown and the consistency tends to be mushier in the microwave, but it still tastes good.
  8. Let it stand to cool for about 5 minutes, covered, before serving.
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Reviews 
I feel there is too much staurated fat, from the cheese,so would only have it once in a while, but good iron and vitamins!
23 Apr 08 by member: bac
The fat in the cheese is a bit much, however... you have to keep in mind... this whole recipe splits into about 6 servings, really.
04 May 08 by member: zoespirit

     
 

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Nutrition summary:

There are 301 calories in 1 serving of Cheesy Rice and Veggie Bake.
Calorie break-down: 9% fat, 78% carbs, 13% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 28
Calories 301
 
% Daily Values*
Total Fat 3.09g 5%
  Saturated Fat 1.777g 9%
  Polyunsaturated Fat 0.203g  
  Monounsaturated Fat 0.893g  
Cholesterol 10mg 3%
Sodium 489mg 20%
Potassium 200mg  
Total Carbohydrate 58.06g 19%
  Dietary Fiber 3.7g 15%
  Sugars 2.4g  
Protein 9.56g  
 
Vitamin A 17% Vitamin C 41%
Calcium 12% Iron 18%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
15%
of RDI*
(301 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (78%)
 
Fat (9%)
 
Protein (13%)
Carbohydrates, 58.06g (78%) Fat, 3.09g (9%) Protein, 9.56g (13%)
* Based on a RDI of 2000 calories