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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 310.0
  • Total Fat: 15.2 g
  • Cholesterol: 34.2 mg
  • Sodium: 857.3 mg
  • Total Carbs: 31.6 g
  • Dietary Fiber: 4.1 g
  • Protein: 13.7 g

View full nutritional breakdown of Broccoli and Rice Bake calories by ingredient
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Broccoli and Rice Bake

Submitted by: SHADOEDOVE

Introduction

from Novolog website Changing Life With Diabetes. (2 Starches, 2 Vegetables, 1 Reduced-Fat Milk, and 1 Fat) from Novolog website Changing Life With Diabetes. (2 Starches, 2 Vegetables, 1 Reduced-Fat Milk, and 1 Fat)
Number of Servings: 4

Ingredients

    1 cup long-grain white rice, cooked without salt or fat
    3 cups broccoli, chopped
    Nonstick vegetable cooking spray
    1 Tbsp olive oil
    1 cup onion, chopped
    2 garlic cloves, minced
    1/2 cup celery, chopped
    1 can (10.75 oz) condensed low-fat cream of celery soup
    1/2 cup water chestnuts, sliced
    1/4 cup Parmesan cheese
    1/2 cup (2 oz) cheddar cheese, shredded (divide into 1/4 cup portions)
    1 cup low-fat milk
    1/2 tsp salt-free herb seasoning blend

Directions

Preheat oven to 350.

Cook broccoli until barely tender and drain.

Spray large skillet with nonstick cooking spray and heat on medium high. Add olive oil, onion, garlic, and celery. Saute 2 to 3 minutes and remove from heat.

In a large bowl, combine broccoli, celery soup, water chestnuts, Parmesan cheese, 1/4 cup cheddar cheese, milk, herb seasoning blend and sauteed onion mixture. Add cooked rice and mix well.

Spray casserole dish with nonstick spray and add broccoli/rice mixture. Top with remaining 1/4 cup cheddar cheese. Bake for 30 to 35 minutes at 350.

Serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user SHADOEDOVE.






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