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Cheesy Broccoli with Rice
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Serves6 (1 cup each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 2 tablespoons vegetable oil
- 2 cloves garlic, chopped
- 2 10-ounce packages frozen chopped broccoli
- 1 cup low-sodium chicken broth
- 1 teaspoon basil, dried
- 2 cups low fat cottage cheese
- 1/2 cup Parmesan cheese, grated
- 4 cups cooked rice
Directions
- Heat oil in skillet, and sauté garlic and broccoli for 5 minutes, stirring.
- Add broth, basil, cheeses and pepper. Stir together over low heat for about 2 minutes.
- Toss with cooked rice.
Nutrition Facts
Cheesy Broccoli with Rice
Amount Per Serving (1 cup each)
Calories 308
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 10mg
3%
Sodium 508mg
21%
Potassium 437mg
12%
Total Carbohydrates 41g
14%
Dietary Fiber 4g
16%
Sugars 3g
Protein 18g
36%
Vitamin A
32%
Vitamin C
103%
Vitamin D0%
Calcium
13%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: Cornell University Cooperative Extension
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