Photo: Tyrrell Fitness And Nutrition
Light Broccoli Cheddar Rice Casserole
10 ingredients
10 min + 45 min
6
openrecipes
Light on calories and fat. But definitely not light on the flavor. Promise.
Estimated Nutrition (whole recipe, rough)
856
Calories
69g
Protein
34g
Fat
71g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Pine Nut | 1 oz (28g) | 191 |
| Chicken | 100g cooked | 165 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| 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
- ¼ cups Pine Nuts
- 1 cup Uncooked Wild Or Brown Rice
- 2 cups Chicken Stock (or More Depending On The Brand Of Rice That You're Using, Follow Package Directions)
- 1 pint Sliced Fresh Mushrooms, Any Kind
- 2 cloves Minced Garlic
- 2 cups Salt To Taste
- 3 cups Shredded, Cooked Chicken
- ½ cups Broccoli, Cut Into Pieces
- ¼ cups Grated Sharp Cheddar
- ¼ cups Sour Cream
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes