Broccoli and Brown Rice Casserole

Broccoli and Brown Rice Casserole

4.5 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 170.4
  • Total Fat: 5.8 g
  • Cholesterol: 30.9 mg
  • Sodium: 62.6 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 2.9 g
  • Protein: 12.0 g

View full nutritional breakdown of Broccoli and Brown Rice Casserole calories by ingredient


From Faithful Fasting by Errica L. Williams! From Faithful Fasting by Errica L. Williams!
Number of Servings: 8



    Egg, fresh, 1 large
    Cottage Cheese, Nonfat, 2 cups (not packed)
    *Publix Instant Brown Rice, 3 cups
    Parmesan Cheese, shredded, 4 tbsp
    Onions, raw, 1.5 cup, chopped
    Garlic, 3 cloves minced
    Broccoli, frozen, 1 package (10 oz)
    Mushrooms, fresh, 1 cup, pieces or slices
    Sunflower Seeds, without salt, 1 oz
    Fleishmann's, Fleishmann's made with Olive Oil, 1 Tbsp, 2 serving
    Thyme, ground, .5 tsp
    Pepper to taste


-Pre-heat oven ti 375 degrees
-Lightly coat a 9x13 inch baking diah with vegetable or olive oil spray.
-In a bowl mis egg, cottage cheese, rice, pepper, thyme, & 1 tbsp parmesan cheese. Set aside
-Heat margaine in a large saucepan over medium heat
-add onion and saite' unitl tender
-add broccoli and mushrooms
-Cover and cook for 7 mins
-Add cottage cheese mixture and blend well
-Spoon ingredients in prepared pan
-Sprinkle rest or parmesan cheese & sunflower seeds on top.
Bake for 25 minutes or until done.
Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user KIMD1972.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe

  • no profile photo

    Very Good
    tasty - 5/12/21

  • no profile photo

    nice - 2/18/21

  • no profile photo

    A great way to enjoy broccoli! - 8/27/20

  • no profile photo

    Great - 2/6/20

  • no profile photo

    Very Good
    I omit the sunflower seeds in this recipe ... just don't feel them necessary I guess :) - 12/22/17