Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Broccoli | 1 cup chopped (156g) | 55 |
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 margarine
- 2 cups rice crisps (such as Rice Krispies)
- 2 tablespoons flour
- ¾ cup skim milk
- 1 cup shredded Cheddar cheese
- 1 can whole kernel corn, drained
- 1 package (10 ounce) frozen broccoli cuts, thawed, drained
Directions
1.In 2-quart saucepan, melt margarine.
2.Combine rice crisps and 1 tablespoon of the melted margarine. Set aside for topping.
3.To remaining margarine in pan, stir in flour.
4.Add milk, stirring until smooth. Cook over medium heat, stirring constantly, until mixture boils. Continue cooking and stirring 1 minute longer.
5.Add cheese, stirring until melted. Remove from heat.
6.Stir in corn.
7.Place broccoli in bottom of 10” x 6” x 2” (1½ quart) baking dish. Pour sauce evenly over broccoli. Sprinkle with cereal topping.
8.Bake at 350°F about 25 minutes or until thoroughly heated and cereal has browned.