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Cheesy Broccoli Chickpea & Rice Casserole

Servings

6servings

Ingredients

1tablespoon olive oil
1small onion, chopped
3cloves garlic, minced
1cup brown rice, instant(see Recipe Tips)
2cups reduced fat milk
1cup reduced sodium vegetable broth
2cups broccoli, cut into small florets
115-oz. can chickpeas, drained and rinsed(or 2 cups cooked)
1cup reduced fat cheddar cheese, grated

Instructions

Heat the olive oil in a large skillet or saute pan over medium heat. Add the onion and saute 5 minutes until softened. Add the garlic and saute 30 seconds more.
Add the rice to the pan and toast for 1-2 minutes. Add the milk, broth and salt and stir to combine. Bring to a boil, then reduce the heat to low, cover and cook for 10 minutes or until the rice has about 5-8 minutes left of cooking time.
Remove the lid and stir in the broccoli and chickpeas. Cover and continue to cook for about 5 minutes more.
When the rice is done, remove from heat and stir in half of the cheese and add more salt if necessary. Top the casserole with the remaining cheese and let stand until melted. Serve and enjoy!

Recipe Notes

If you don’t have instant rice, you can substitute any rice you have. Cook time will increase in step 2. Instead of 10 minutes for instant rice: white rice – 15 minutes, brown rice – 25 minutes

Nutrition Facts

Cheesy Broccoli Chickpea & Rice Casserole

Amount Per Serving

Calories 275 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 3g 15%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 11mg 4%

Sodium 562mg 23%

Potassium 552mg 16%

Total Carbohydrates 37g 12%

Dietary Fiber 8g 32%

Sugars 9g

Protein 16g 32%

Vitamin A 46%

Vitamin C 61%

Vitamin D0%

Calcium 19%

Iron 15%

* Percent Daily Values are based on a 2000 calorie diet.