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Cheesy Broccoli Rice Casserole

Source of Recipe

Weight Watchers Magazine, Jan/Feb 1998*

Cheesy Broccoli Rice Casserole

Yield: 8 servings.

nonstick cooking spray
1 cup chopped onion
4 cups coarsely chopped broccoli florets & stalks
2 cups cooked long-grain rice
3/4 cup shredded reduced-fat sharp cheddar cheese -- divided
10 1/2 ounces reduced fat cream of broccoli with cheddar --and onion condensed soup --Healthy Choice
2/3 cup evaporated skim milk
1/2 cup fat-free mayonnaise
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon hot sauce

1. Preheat oven to 350ºF.

2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; saute 3 minutes or until tender. Add broccoli; saute 3 minutes. Remove from heat; stir in rice. Set aside.

3. Combine 6 tablespoons cheese, soup, and next 6 ingredients in a large bowl; stir well. Spoon into an 11 x 7 inch baking dish coated with cooking spray. Sprinkle remaining 6 tablespoons cheese over casserole. Bake at 350ºF for 30 minutes.

Note: Substitute 2 (10-ounce) packages frozen chopped broccoli, thawed for the fresh broccoli, if desired.

One serving equals: Calories 165 (17% from fat); Protein 8.3 g; FAT 3.1 g (SAT 1.5 g); Carbohydrate 26.8 g; Fiber 2.7 g; Cholesterol 10 mg; IRON 1 mg; Sodium 528 mg +++++ Exchanges: 1 1/2 starch, 1 vegetable 1/2 medium fat meat. ++++ WWP: 3


VARIATION:

Spinach-Rice Casserole:
Prepare as directed above, using 2 (10-ounce) packages frozen chopped spinach, thawed and drained, instead of broccoli; saute 1 minute. Substitute 1 (10 1/2 ounce) can reduced-fat cream of roasted garlic condensed soup (such as Healthy Choice) for the cream of broccoli with cheddar and onion condensed soup. use 3/4 cup (3 ounce) shredded fontina cheese instead of reduced fat sharp cheddar cheese (stir all of cheese into casserole when soup is added). Omit dry mustard and hot sauce. Add 1/4 teaspoon ground nutmeg when soup is added. Sprinkle 3 tablespoons dry bread crumbs over casserole before baking.

Per serving: Calories 165 (22% from fat); Protein 7.3 g; FAT 4.1 g (Saturated fat 2.1 g); Carbohydrate 25.4 g; Fiber 3 g; Cholesterol 13 mg; IRON 1.7 mg; Sodium 530 mg; +++++
WWP: 3; +++++ Exchanges: 1-1/2 starch, 1 vegetable, 1/2 medium fat meat.