Low Fat Broccoli Rice And Cheese Casserole Food
BROCCOLI LOW-CALORIE CASSEROLE
A low calorie recipe for a broccoli casserole from cooking lite magazine...I received once at a demonstration trailer. I'd like to share it with all those watching calories.
Provided by glitter
Categories Vegetable
Time 40m
Yield 5 serving(s)
Number Of Ingredients 9
Steps:
- Combine the first 7 ingredients in a medium saucepan.
- For 4 min or until the cheese melts, cook over low heat.
- Stir constantly to prevent any sticking.
- Add the broccoli and cook another 2 min.
- or so until it is thoroughly heated through.
- Coat a 2 qt.
- casserole with the spray.
- Spoon the mixture in.
- Bake at 350* for 30 min.
BROCCOLI CHICKEN RICE CASSEROLE - LOW FAT
Make and share this Broccoli Chicken Rice Casserole - Low Fat recipe from Food.com.
Provided by thepurpleturtle
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Bring the one cup of water to a boil and add Oxo and chicken, cook until chicken is done.
- Steam broccoli and carrots until tender.
- Line bottom of a casserole dish with rice and top with carrots, broccoli and chicken.
- In a bowl, mix together soup, parmesan cheese, milk and seasonings, and pour over the casserole.
- Mix melted butter and breadcrumbs together and sprinkle over top, bake at 350 for 30 minutes.
Nutrition Facts : Calories 276.4, Fat 8, SaturatedFat 3.9, Cholesterol 53.4, Sodium 968, Carbohydrate 30.1, Fiber 5.2, Sugar 3.9, Protein 21.8
BROCCOLI RICE AND CHEESE CASSEROLE
No canned soup or cheese whiz needed for this one, but still easy to make! You could substitute 4 cups frozen broccoli flowerets, just cook them and break them up more.
Provided by Parsley
Categories Vegetable
Time 40m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350. Lightly grease/spray a casserole dish; set aside.
- Place your 3 cups hot cooked rice in a large bowl and set aside.
- Steam/microwave the broccoli flowerets until fork-tender; drain (you should have 4 cups cooked flowerets) and place in bowl with hot cooked rice; set a side.
- In a small saucepan, over med-low heat, melt butter; add onion and saute for about 3-4 minutes. Add in milk and beaten egg; stir well. Add in the cheese, salt, pepper and paprika. Continue to cook, stirring often, until cheese is melted. Pour this mixture over broccoli and rice in the large bowl. Stir together well to evenly coat.
- Pour mixture into prepared casserole dish. Bake, uncovered at 350 for 30 minutes.
LOWER-FAT CHICKEN AND BROCCOLI CASSEROLE
Lower-fat chicken and broccoli casserole recipe. My two-year-old loves this and so do my hips!
Provided by hypsie
Categories Chicken and Broccoli Casserole
Time 45m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a casserole dish with cooking spray.
- Spray a large skillet with cooking spray and place over medium-high heat. Add chicken and cook until no longer pink in the center, about 10 minutes.
- Meanwhile, stir frozen broccoli, condensed soup, Cheddar cheese, and mayonnaise in a large bowl until well combined.
- Add cooked chicken to the broccoli mixture and stir until everything is evenly coated. Pour into the prepared casserole dish.
- Bake in the preheated oven for 20 to 25 minutes.
Nutrition Facts : Calories 231 calories, Carbohydrate 11.6 g, Cholesterol 67.1 mg, Fat 7.3 g, Fiber 3.6 g, Protein 29.5 g, SaturatedFat 2 g, Sodium 490.7 mg, Sugar 3 g
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