Skip to content Skip to sidebar Skip to footer
Home / broccoli / casserole / healthy / recipe / rice

Healthy Broccoli Rice Casserole Recipe

Post a Comment
Table of Contents [Show]

HEALTHY BROCCOLI ‘RICE’ CASSEROLE
HEALTHY BROCCOLI ‘RICE’ CASSEROLE from dailybestrecipes05.blogspot.com

Description

This healthy broccoli rice casserole recipe is perfect for those who want to incorporate more vegetables into their diet. This casserole is loaded with broccoli, brown rice, and a creamy sauce made with Greek yogurt and low-fat cheese. It's a delicious and nutritious way to enjoy a classic comfort food dish without the added calories and fat.

Prep Time

Preparation time for this healthy broccoli rice casserole recipe is about 15 minutes.

Cook Time

Cooking time for this healthy broccoli rice casserole recipe is approximately 30 minutes.

Ingredients

  • 2 cups cooked brown rice
  • 1 head of broccoli, chopped
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 cup low-fat Greek yogurt
  • 1 cup low-fat cheddar cheese, shredded
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Equipment

  • Medium-sized casserole dish
  • Large pot
  • Large skillet
  • Wooden spoon
  • Cutting board
  • Sharp knife

Method

  1. Preheat your oven to 375°F.
  2. Place a large pot of water on the stove and bring to a boil.
  3. Add the chopped broccoli to the boiling water and blanch for 2-3 minutes, or until bright green and slightly tender. Drain and set aside.
  4. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté until softened and fragrant, about 2-3 minutes.
  5. Add the cooked brown rice and blanched broccoli to the skillet and stir to combine.
  6. In a separate bowl, whisk together the Greek yogurt, shredded cheddar cheese, Dijon mustard, salt, and black pepper.
  7. Pour the yogurt mixture over the rice and broccoli and stir until everything is well coated.
  8. Spoon the mixture into a medium-sized casserole dish and bake for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through.
  9. Remove from the oven and let cool for a few minutes before serving.
  10. Garnish with fresh chopped parsley or chives, if desired.

Notes

This healthy broccoli rice casserole recipe can easily be customized to your liking. You can add in other vegetables such as carrots, bell peppers, or mushrooms. You can also substitute the brown rice for quinoa or another grain of your choice.

Nutrition Info

This healthy broccoli rice casserole recipe serves 6 and contains approximately:
  • Calories: 240
  • Protein: 13g
  • Carbohydrates: 27g
  • Fat: 9g
  • Fiber: 4g
  • Sodium: 460mg

Recipe Tips

To make this healthy broccoli rice casserole recipe even more flavorful, you can add in your favorite herbs and spices. Try adding some dried oregano, thyme, or basil to the rice mixture before baking. You can also top the casserole with some breadcrumbs or crushed crackers for added crunch. Lastly, feel free to use any type of cheese you like in this recipe - Swiss, mozzarella, or Monterey Jack would all work well.

Post a Comment for "Healthy Broccoli Rice Casserole Recipe"