Cheesy Broccoli & Rice Squares
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Serves8 (1/2 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 cup cheddar cheese, low-fat, shredded
- 1 cup broccoli, chopped
- 3 cups rice, brown, cooked
- 1/2 cup parsley, chopped
- 1/4 cup onion, chopped
- 1/2 teaspoon salt
- 3 eggs, beaten slightly
- 1 1/2 cups evaporated milk
- 1 teaspoon Worcestershire sauce
- nonstick cooking spray
Directions
- Preheat oven to 350 degrees F and coat a 9x9-inch baking pan with nonstick cooking spray.
- In a bowl, combine the brown rice, cheese, onion, broccoli, parsley, and salt.
- In a separate bowl, combine the eggs, worcestershire sauce, and evaporated milk. Pour over rice mixture. Mix well.
- Pour into the baking dish.
- Bake until just firm, about 35 to 40 minutes. Cut into squares to serve.
Recipe Tips
Add 1/2 cup cauliflower, carrots, bell peppers, summer squash, or other favorite vegetable for added fiber, vitamins, and minerals.
Nutrition Facts
Cheesy Broccoli & Rice Squares
Amount Per Serving (1/2 cup eachg)
Calories 211
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 87mg
29%
Sodium 361mg
15%
Potassium 332mg
9%
Total Carbohydrates 25g
8%
Dietary Fiber 2g
8%
Sugars 6g
Protein 12g
24%
Vitamin A
17%
Vitamin C
32%
Vitamin D0%
Calcium
17%
Iron
7%
* Percent Daily Values are based on a 2000 calorie diet.
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