Dinner: Betty's Cheesy Broccoli-Rice Casserole

Betty demonstrates how to make a family favorite, Cheesy Broccoli-Rice Casserole. This makes a *large* casserole, so it is great for holiday get-togethers and for potluck dinners! Plus, the taste is fantastic! Please subscribe: http://www.youtube.com/bettyskitchen Cheesy Broccoli-Rice Casserole 8 oz. frozen chopped broccoli, cooked according to package directions (Cook for about 3 minutes in 1-inch rapidly boiling water.) 2 cups white minute rice, cooked according to package directions (Place rice in 2 cups boiling water, turn off heat, cover, and let sit for 5 minutes.) 2 well-beaten eggs 2/3 cup milk 1/2 cup oil (I used canola oil.) 10 3/4 oz. can condensed cream of chicken soup 1 medium onion, chopped (I used an electric kitchen chopper.) 16 oz. (4 cups) shredded sharp cheddar cheese salt, pepper, and garlic salt--to taste cooking spray for baking dish First, cook and drain the 8 oz. broccoli and cook and fluff the 2 cups minute rice, each according to package directions. In a large mixing bowl, combine 2 well-beaten eggs, 2/3 cup milk, 1/2 cup oil, 10 3/4 oz. can of cream of chicken soup, and 1 medium onion, chopped. Blend well. Now, quickly add the cooked and drained 8 oz. broccoli and the cooked and fluffed 2 cups minute rice. Stir quickly to incorporate the broccoli and rice with the egg mixture, without cooking the eggs. Stir in the 16 oz. (4 cups) shredded sharp cheddar cheese. Next, sprinkle salt, pepper, and garlic salt to taste on the casserole mixture. Again, blend thoroughly. Spray a 13-inch by 9-inch by 2-inch baking dish with cooking spray, and spoon or pour the casserole mixture into the prepared baking dish. Bake in an oven that has been preheated to 325 degrees. Check on the casserole after 1 hour, and, if it is brown and bubbly, remove it from the oven. It may take up to 1 1/2 hours for the casserole to cook, so just watch it carefully, if you leave it in the oven longer than an hour. Remove the casserole from the oven and serve immediately to a crowd of hungry people!!! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NEW Cookbook:  "Betty's Kitchen Cookbook:  2013 Recipes" (c) 2014 Also available:  "The Betty's Kitchen Collection:  Second Edition" (c) 2013 *Both can be ordered from http://www.amazon.com or http://www.createspace.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Betty's Website:  http://www.bettyskitchen.us ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Other places to watch Betty's Kitchen: Facebook:  https://www.facebook.com/pages/bettyskitchen/166973502092 Pinterest:  http://www.pinterest.com/bettyskitchen/bettyskitchen/ Twitter:  https://twitter.com/Myshine Google :  https://plus.google.com/108882445101872897307/posts ifood.tv:  http://www.ifood.tv/bettyskitchen Roku:  http://www.rokuguide.com/channels/betty's-kitchen​

This recipe includes superfoods such as:

Broccoli

Health benefits of Betty's Cheesy Broccoli-Rice Casserole

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Ingredients

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Instructions

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