BROCCOLI-RICE CASSEROLE
BROCCOLI-RICE CASSEROLE
Servings: 10
Source: "Deliciously Healthy Favorite Foods Cookbook"
INGREDIENTS
2 cups cooked long grain rice
2 packages frozen (10 oz. each) chopped broccoli, steamed
until barely tender
1 can (10 oz.) cream of chicken soup
1/2 cup nonfat milk
1 can sliced water chestnuts, drained and chopped
1/4 cup each: chopped celery and onion
1-1/2 cups grated fat-free cheddar cheese (6 oz.), divided
DIRECTIONS
1. Mix rice, steamed broccoli, soup, milk, chestnuts, celery, onion
and 1 cup cheese.
2. Pour into a casserole sprayed with non-stick spray.
3. Tip with remaining 1/2 cup cheese.
4. Bake in a preheated 350 degree oven for 20 minutes, or until hot.
Nutritional Information Per Serving:
Calories: 132; Fat: 2 grams; Carbohydrates: 19.3 grams;
Protein: 9.5 grams; Fiber: 3 grams; Sodium: 384 mg
Exchanges: 1 Lean Meat, 1 Bread
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