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Side Dish: Cheesy Rice and Veggie Bake
A yummy casserole, that includes some grains, vegetables and dairy. Makes a great side for chicken or pork.
This recipe includes superfoods such as:
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1 dash pepper
1 dash salt
2 cups broccoli
4 cups water
2 cups rice
4 oz reduced fat cheddar cheese, grated
Instructions
1. Use a casserole dish with a lid, at least 8"around and at least 4"deep.
2. Chop broccoli into smallish parts and if using frozen broccoli, some should still be cut in half.
3. Combine rice (instant style), water, salt and pepper and broccoli in the casserole, and mix to combine.
4. Cook in oven (preferred) uncovered for about 20 minutes at 400 °F (200 °C).
5. Then, stir well. Broccoli should break up and mix nicely into the rice. If not, give it another 5-10 minutes.
6. Once broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and bake another 10 minutes or until cheese starts to brown.
7. If using a microwave (faster), cook uncovered on high for about 8 minutes , taking out to stir about halfway through. After, stir again and the broccoli should break up into the rice (if not, give it 2-3 minutes cooking time until it does). Once the broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and cook another 3-5 minutes or until cheese is melted. It's better baked in the oven, but does take longer. The cheese doesn't brown and the consistency tends to be mushier in the microwave, but it still tastes good.
8. Let it stand to cool for about 5 minutes, covered, before serving.
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 301 kcal | ||
| Fat 3.09 g | ||
| Carbohydrate 58.06 g | ||
| Protein 9.56 g | ||
| Iron 107 mg | ||
| Calcium 75 mg | ||
| Cholesterol 10 mg | ||
| Monounsaturated Fat 0.89 g | ||
| Polyunsaturated Fat 0.2 g | ||
| Saturated Fat 1.78 g | ||
| Sodium 489 mg | ||
| Sugar 2.4 g | ||
| Potassium 200 mg | ||
| Vitamin A 104 mcg | ||
| Vitamin C 246 mg | ||
| Fiber 3.7 g | ||
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