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Yields:
6 servings
Meal Type:
Side Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

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.
33 members have added this recipe to their cookbook.
 

Average Member Rating

for Slim Fast :

not yet rated.


       

Can I Have These Foods

on Slim Fast :
Food Group Avg Member Opinion 
Grains, Pasta and Rice
Moderation*
Cheese
Unfavorable*
Vegetables and Vegetable Products
Favorable*
Spices and Herbs
OK*
Water
Favorable*
food groups ordered by calorie contribution to recipe.

Reviews 
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
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
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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
301
 
% Daily Values*
Total Fat
3.09g
5%
Saturated Fat
1.777g
9%
Trans Fat
-
Polyunsaturated Fat
0.203g
Monounsaturated Fat
0.893g
Cholesterol
10mg
3%
Sodium
489mg
20%
Total Carbohydrate
58.06g
19%
Dietary Fiber
3.7g
15%
Sugars
2.4g
Protein
9.56g
Vitamin D
-
Calcium
750mg
75%
Iron
19.26mg
107%
Potassium
200mg
6%
Vitamin A
5200IU
104%
Vitamin C
147.6mg
246%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15%
of RDI*
(301 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (78%)
 
Fat (9%)
 
Protein (13%)
* Based on a RDI of 2000 calories


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