Broccoli & Cheese Rice
(13)
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 4
Ingredients
1 package (10 ounces) frozen broccoli florets2 cups prepared brown rice1/4 cup fat-free Greek yogurt1 teaspoon Dijon mustard 1/4 cup shredded low-fat sharp Cheddar cheese
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
Servings Per Recipe: 4
Nutritional Info 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

Member Reviews
  • LOVEDBY2
     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
  • STOREYLADY
     Loved the ease of prep...and the sauce was really good.
    - 2/8/13
  • LAMARY9
     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
  • LKUROWSKI
     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
  • CD13499752
     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
  • CD3962673
     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
  • CD13058061
     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
  • 7LYNNIE7
     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
  • FAYBEE3
     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 CD13369833 (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.

  • CAROLJ35
     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
  • JEANINNEWCASTLE
     Look up the ingredients. There is corn syrup in here and other unhealthy ingredients. - 2/13/13

    Reply from CD13369833 (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.

  • CHOMICK12
     I'd make it again! - 2/13/13
  • CD7023171
     THis is a 'keeper'... - 2/13/13
  • BDIGNAN1
     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
  • PATRICIAANN46
     So quick and easy and delicious..........Thank You. - 2/13/13
  • GEORGE815
     Nice recipe - 4/22/19
  • SUNSHINE99999
     Tasty - 7/3/18
  • SILVERGROUNDHOG
     This recipe really had no flavor. Probably will not make again. - 10/25/16
  • CD14527201
     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
  • CD14251711
     I tried this tonight, it is fast to make and good! Loved it! - 10/13/13
  • CD13644219
     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
  • NORASPAT
     This looks great and I agree with the lady who works long hours. Better this healthy meal than fast food. Thanks.
    - 2/23/13
  • CMFARRELL36
     Sounds really tasty, though I'd make my own rice & sauce (and add in more veg).
    Thanks for the idea. - 2/14/13
  • CD13390676
     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
  • CD13590125
     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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