broccoli, cheddar and wild rice casserole
Although my parents to have loved us, there were all sorts of delicious foods that my sister and I knew our friends got to eat in their homes that we were denied in our own, glorious meal-like substances such as shake-and-bake chicken, hamburger helpers, sugar cereals with colorful marshmallows, and popcorn in that thing that unspirals itself and expands in the oven, like, whoa. Childhood was tough! Even now as (theoretically) an adult, I routinely hear about wondrous foods that I have never even once experienced, such as the broccoli-cheese casserole that someone (was it you?) requested I try my hand at earlier this year.
Estimated Nutrition (whole recipe, rough)
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 tablespoons butter
- 1/2 large onion, diced
- Salt
- 2/3 cup uncooked wild rice blend, rinsed
- 1 pound broccoli
- 2 tablespoons unsalted butter
- 1 garlic clove, minced or pressed
- 1/4 teaspoon ground mustard powder or 1/2 teaspoon smooth Dijon
- Pinch of cayenne pepper
- 2 tablespoons all-purpose flour
- 1 cup whole milk
- 2/3 cup low-sodium vegetable or chicken broth
- 8 ounces cheddar cheese, coarsely grated
- Freshly ground black pepper