Broccoli Rice Casserole

This Broccoli Rice Casserole is a creamy, comforting dish that combines tender broccoli with fluffy rice and a cheesy sauce, baked to perfection. It's a delightful way to enjoy a nutritious meal packed with flavor and texture.

Ingredients

• Broccoli florets - 200 grams
• Cooked white rice - 1 cup (150 grams)
• Cheddar cheese, shredded - 1 cup (100 grams)
• Cream of mushroom soup - 1 cup (240 ml)
• Milk - 1/2 cup (120 ml)
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Bread crumbs - 1/4 cup (30 grams)
• Parmesan cheese, grated - 2 tablespoons (15 grams)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large mixing bowl, combine cooked white rice, broccoli florets, cheddar cheese, cream of mushroom soup, milk, garlic powder, onion powder, salt, and black pepper. Stir until well mixed.
3. Transfer the mixture into a greased 1.5-quart (1.4-liter) casserole dish, spreading it evenly.
4. In a small bowl, mix together the bread crumbs, olive oil, and Parmesan cheese until crumbly. Sprinkle this mixture evenly over the casserole.
5. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is heated through.
6. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 360
• Protein: 15 g
• Carbs: 40 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 30 mg
• Total Fat: 15 g
• Saturated Fat: 7 g
• Unsaturated Fat: 5 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins C and K from broccoli, which support immune function and bone health.
• Provides a good source of fiber, aiding in digestion and promoting a feeling of fullness.

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