Broccoli Rice Casserole

HEALTH HIGHLIGHTS
  • Low-Potassium
Summary
  • Serves:6
  • Serving Size:4.7 Oz. (133.9g)
  • Prep Time:10 min
  • Cooking Time:25 min
  • Ready In:35 min
Ingredients
  • 1 Tbsp. (15mL) Mrs. Dash® Original Blend
  • 1 small onion, minced
  • 1 tsp canola oil
  • 2 cups (480mL) cooked brown rice
  • 1 cup (240mL) 2% (reduced fat) cheddar cheese, shredded
  • 1 1/2 cups (360mL) reduced fat sour cream
  • 2 cups (480mL) cooked broccoli
Directions
  • 1. Preheat oven to 350°F (180°C).Heat canola oil in skillet and add onion, saute until tender.
  • 2. Spray 2 Qt. (2L) casserole with no-stick cooking spray.
  • 3. Combine onion, Mrs Dash® Original Blend, rice, cheese, sour cream and broccoli.
  • 4. Place in prepared casserole and bake uncovered for 25 minutes.

Nutrition Facts

Serv. Size 4.7 Oz. (133.9g)

Servings: 6

Amount/Serving  
Calories 230
Total Fat 14g
Trans Fat 0g
Sodium 190mg
Potassium 210mg
Total Carb. 20g
Protein 9g

Not a significant source of calories from fat, saturated fat, cholesterol, dietary fibers, sugars, vitamin A, vitamin C, calcium, and iron.

REVIEWS (11) Want to add your own review? Sign In or Sign Up

It didn't have much taste. I think I overcooked it.
by krystal on 5/22/11
Cooked this recipe to help a friend with health issues; we all loved it! My one complaint is the time it took to precook the rice delayed dinner. Kudos to Mrs. Dash for providing potassium levels!
by Kim Weiglein on 3/26/10



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