Rating:
FatSecret Members Average Rating
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by member: zoespirit
Cheesy Rice and Veggie Bake
A yummy casserole, that includes some grains, vegetables and dairy. Makes a great side for chicken or pork.
Ingredients
Directions
- Use a casserole dish with a lid, at least 8"around and at least 4"deep.
- Chop broccoli into smallish parts and if using frozen broccoli, some should still be cut in half.
- Combine rice (instant style), water, salt and pepper and broccoli in the casserole, and mix to combine.
- Cook in oven (preferred) uncovered for about 20 minutes at 400 °F (200 °C).
- Then, stir well. Broccoli should break up and mix nicely into the rice. If not, give it another 5-10 minutes.
- 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.
- 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.
- Let it stand to cool for about 5 minutes, covered, before serving.
33 members have added this recipe to their cookbook.
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Reviews
The fat in the cheese is a bit much, however... you have to keep in mind... this whole recipe splits into about 6 servings, really.
04 May 08 by member: zoespirit
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I feel there is too much staurated fat, from the cheese,so would only have it once in a while, but good iron and vitamins!
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Nutritional Summary:
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There are 301 calories in 1 serving of Cheesy Rice and Veggie Bake.
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Calorie Breakdown: 9% fat, 78% carbs, 13% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
1260 kj
301 kcal
Fat
3.08g
Saturated Fat
1.777g
Polyunsaturated Fat
0.203g
Monounsaturated Fat
0.893g
Cholesterol
10mg
Sodium
489mg
Carbohydrates
58.06g
Fibre
3.7g
Sugar
2.4g
Protein
9.56g
Potassium
200mg
Calorie Breakdown:
Carbohydrate (78%)
Fat (9%)
Protein (13%)
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*Based on an RDI of 2000 calories
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