Broccoli and Rice Bake

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 124.1
  • Total Fat: 0.9 g
  • Cholesterol: 1.5 mg
  • Sodium: 348.3 mg
  • Total Carbs: 23.1 g
  • Dietary Fiber: 2.2 g
  • Protein: 5.8 g

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


Introduction

Great flavor, and because of the veggies, a little goes a long way! Great flavor, and because of the veggies, a little goes a long way!
Number of Servings: 4

Ingredients

    1.5 cup, chopped Broccoli, fresh
    2 serving Green Onion (fresh-1 stalk)
    2 cup Swanson Chicken Fat Free Chicken Broth Less Sodium
    .50 cup, strips or slices Carrots, raw
    0.25 cup, shredded Cheddar or Colby Cheese, Low Fat
    .5 cup Rice, white parboiled - dry

Tips

This rice keeps well in the fridge. I like to warm some up the next day and add some fresh tomatoes and diced red onion to it. Yummy!


Directions

Preheat oven to 350. Place rice, chopped green onions, cut up fresh broccoli and carrot shreds in an 8x8 baking dish. Pour the two cups of chicken broth over everything. Add the spices you prefer (careful with the salt.... even the low salt versions have a lot of flavor). Cover with foil and bake about 40 minutes. Once the liquid is absorbed, sprinkle the cheese over the top and bake about 10 to 15 minutes longer. Enjoy!

Serving Size: Makes about 4 - 2/3 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user MEESAH1.