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One Pot 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

One Pot Cheesy Broccoli Chickpea Rice Casserole

Amount Per Serving

Calories 381 Calories from Fat 126

% Daily Value*

Total Fat 14g 22%

Saturated Fat 6g 30%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 5g

Cholesterol 29mg 10%

Sodium 372mg 16%

Potassium 426mg 12%

Total Carbohydrates 48g 16%

Dietary Fiber 7g 28%

Sugars 8g

Protein 16g 32%

Vitamin A 13%

Vitamin C 32%

Vitamin D2%

Calcium 31%

Iron 9%

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