3.9 of 5 (12)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 168.6
  • Total Fat: 2.2 g
  • Cholesterol: 3.0 mg
  • Sodium: 139.5 mg
  • Total Carbs: 27.6 g
  • Dietary Fiber: 3.9 g
  • Protein: 10.4 g

View full nutritional breakdown of Broccoli & Cheese Rice calories by ingredient
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Broccoli & Cheese Rice

Submitted by: SPARK_RECIPES
Broccoli & Cheese Rice

Introduction

Low-fat comfort food in no time flat--with a full serving of veggies. Is there anything better? Low-fat comfort food in no time flat--with a full serving of veggies. Is there anything better?
Number of Servings: 4

Ingredients

    1 package (10 ounces) frozen broccoli florets
    2 cups prepared brown rice
    1/4 cup fat-free Greek yogurt
    1 teaspoon Dijon mustard
    1/4 cup shredded low-fat sharp Cheddar cheese

Tips

Don't pass on the mustard. It adds a delightful tang to the sauce.


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Directions

Cook the broccoli according to package directions, then drain any excess water.
Combine the broccoli with the rice in a medium saucepan or microwave-safe bowl. Cook on medium heat until warm, then stir in the yogurt, mustard and cheese. Heat until the cheese melts, then serve immediately.

About 2/3 cup per portion


Created by SparkRecipes.com editor Stepfanie Romine
Photos by Whitmeyer Photography






TAGS:  Side Items |

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Member Ratings For This Recipe



  • 15 of 17 people found this review helpful
    Really tired of the ungrateful complainers. Don't use the recipe or improvise. Not everyone is a health freak and it is not all about you. You could always go PAY for your weight support. Do you pay your bills? I am so grateful for this site. I've lost 20 lbs, where I was never able to before. - 2/13/13

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  • Incredible!
    8 of 9 people found this review helpful
    Loved the ease of prep...and the sauce was really good.
    - 2/8/13

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  • Very Good
    6 of 6 people found this review helpful
    Its a great recipee for quick broccoli rice. And its tasty. I use Uncle Ben's brown rice and a little cream of chicken soup,low fat cheddar, mustard and a little dash of nutmeg to make almost scratch broccoli rice. - 2/13/13

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  • 4 of 5 people found this review helpful
    I totally agree, either use it or don't, and stop complaining. It is awesome that SP offers recipes and some easy ones at that. - 2/14/13

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  • 4 of 6 people found this review helpful
    I have these ingredients on my list. this looks good to me

    I also have to add that I agree with LOVEDBY2. These recipes are what they are - just recipes. You you don't want to make it, don't. Sparks does not have to give us recipe ideas, they choose to. - 2/13/13

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  • 4 of 5 people found this review helpful
    I just want to grumble for the sport of it- actually, it would be rather easy to either follow the recipe or improvise, which I am going to try. RECIPES ARE "SUGGESTIONS"! - 2/13/13

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  • Incredible!
    4 of 4 people found this review helpful
    This is fast, tasty and much healthier than the fast food I was eating after working a 12 hour shift. I understand people wanting fresh from scratch foods. When gone for 14 hours (that's counting travel time) it's either a quick meal or fast food. Thanks for including these kind of dishes. - 2/13/13

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  • 4 of 4 people found this review helpful
    If you don't want to use packaged/processed then don't. Many people may not be able to cook 'fresh" like you and I. Perhaps getting them to eat a bit more wisely will help them want to learn to make the item from scratch. In a hurry I have used some processed foods...and I survived. - 2/13/13

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  • 4 of 10 people found this review helpful
    I know grumbling isn't productive, but there have been more recipes lately that support products that are processed and not fresh--I want a recipe that I can make from scratch so I know what's in it. Guess Spark People needs to pay their bills if they need to keep pushing these products. :( - 2/13/13

    Reply from SPARK_RECIPES (2/13/13)
    Faybee3: Thanks for the feedback. We are including more recipes that use convenience products, but we believe that these help more people eat healthier meals. We know that not all of our recipes will please everyone's palate. I hope you find some SparkRecipes that suit your unique needs.


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  • 3 of 8 people found this review helpful
    How about a recipe using our leftover (or frozen) brown rice???
    I do NOT buy these prepared foods and SP does not recommend them!!! - 2/13/13

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  • 3 of 9 people found this review helpful
    Look up the ingredients. There is corn syrup in here and other unhealthy ingredients. - 2/13/13

    Reply from SPARK_RECIPES (2/13/13)
    Thanks for the feedback. We know that not all of our recipes will please everyone's palate. I hope you find some SparkRecipes that suit your unique needs.


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  • 2 of 2 people found this review helpful
    I'd make it again! - 2/13/13

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  • Good
    2 of 2 people found this review helpful
    THis is a 'keeper'... - 2/13/13

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  • O.K.
    1 of 1 people found this review helpful
    It's fine, but in comparison to the other recipes that we have tried on SP I found it to be rather bland. For the calories and carbs, there are a number of other recipes that I found more fulfilling. - 2/15/14

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  • Incredible!
    1 of 1 people found this review helpful
    So quick and easy and delicious..........Thank You. - 2/13/13

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  • I made this recipe with fresh broccoli that I steamed and brown rice I made previously. Really good, super easy, and definitely hits the stop when you want something casserole-y but not too many calories or too much junk. - 2/28/14

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  • I tried this tonight, it is fast to make and good! Loved it! - 10/13/13

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  • great recipe for us folks who want to cut calories, but sometimes do not have time to cook from scratch. So happy some of you have all the time in the world to do so, but don't ruin it for us that don't. Keep up the good recipes. I look forward to all of them!!!!!!!! - 2/25/13

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  • This looks great and I agree with the lady who works long hours. Better this healthy meal than fast food. Thanks.
    - 2/23/13

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  • Sounds really tasty, though I'd make my own rice & sauce (and add in more veg).
    Thanks for the idea. - 2/14/13

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  • Concerned that I got half of a recipe. When or how does the rice get cooked--on medium with no "bring to boil?" Who's done this and can explain that one piece. THANKS! - 2/14/13

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  • 0 of 4 people found this review helpful
    Boy, this is an easy one. Have not tried, but will be. Sound good with a salad or cole slaw.

    the grass cutter - 2/13/13

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  • 0 of 3 people found this review helpful
    I have not made it. I did look at the inside info you can see for recipe makeovers. The broccoli package is the 10 oz size according to the information there. - 2/13/13

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  • 0 of 3 people found this review helpful
    The recipe says 1ounce of frozen broccoli. Is that correct? - 2/13/13

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  • 0 of 5 people found this review helpful
    Sounds wonderful. - 1/30/13

    Was this review helpful?   yes  No