Erika's Cheddar Broccoli Rice

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 242.1
  • Total Fat: 7.1 g
  • Cholesterol: 15.9 mg
  • Sodium: 159.7 mg
  • Total Carbs: 37.8 g
  • Dietary Fiber: 3.1 g
  • Protein: 8.6 g

View full nutritional breakdown of Erika's Cheddar Broccoli Rice calories by ingredient
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Number of Servings: 4


    1 tsp minced garlic (i used the jar kind)
    3 T minced yellow onion
    2 tsp best life buttery spread
    2 tsp all purpose flour
    .5 C 1% milk (i used hannaford)
    1.5 oz Hannaford Natural Medium Cheddar Cheese
    1 T Hannaford Parmesan Cheese
    3.5 oz Fresh Broccoli, cut small and remove most stems
    2 cups uncooked Minute Rice Brown Rice


makes 4 servings, about 2/3 more or less per serving

-first get a small pot of water to a rolling boil.
-while waiting for that to boil, get a bowl of cold water and ice cubes (an ice bath) ready for when the broc is done... also you can start chopping or mincing your onion, and grating your cheese
-once boiling, throw in the broccoli and cook about 3-5 mins, until al dente.
-strain the broccoli and dump into the ice bath.
-in another pan, melt your buttery spread and throw in the onions and garlic and saute til they're translucent
-once translucent, add 2 tsp flour to mix and cook about 2 mins loner
-in a small bowl place the flour mix and milk and mix then add back to the pan (prevents scalding of the milk)
-let it simmer until the milk sauce thickens
-once thickened add the cheese and any spices you may like.
-stir contantly to prevent from burning
-add broccoli and keep on low

-now prepare rice by the box instructions for 4 servings
-when rice is done mix with the cheese sauce and enjoy! :)

Number of Servings: 4

Recipe submitted by SparkPeople user LILREDSILLYBUNS.

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