Cheesy Broccoli-Rice Casserole with Variations

Ingredients

nonstick cooking spray
1 cup chopped onion
4 cups coarsely chopped broccoli florets & stalks
2 cups cooked long-grain rice
3/4 cup shredded reduced-fat sharp cheddar cheese -- divided
10 1/2 ounces reduced fat cream of broccoli with cheddar --and onion condensed soup --Healthy Choice
2/3 cup evaporated skim milk
1/2 cup fat-free mayonnaise
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon hot sauce

Procedure

1. Preheat oven to 350°F.

2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; saute 3 minutes or until tender. Add broccoli; saute 3 minutes. Remove from heat; stir in rice. Set aside.

3. Combine 6 tablespoons cheese, soup, and next 6 ingredients in a large bowl; stir well. Spoon into an 11 x 7 inch baking dish coated with cooking spray. Sprinkle remaining 6 tablespoons cheese over casserole. Bake at 350°F for 30 minutes.

Yield: 8 servings.

Note: Substitute 2 (10-ounce) packages frozen chopped broccoli, thawed for the fresh broccoli, if desired.

Points: 3; Exchanges: 1 1/2 starch, 1 vegetable 1/2 medium fat meat.

Per serving: CAL165 (17% from fat); PRO 8.3 g; FAT 3.1 g (SAT 1.5 g); CARB 26.8 g; FIB 2.7 g; CHOL 10 mg; IRON 1 mg; SOD 528 mg; CALC 212 mg

VARIATIONS**

(Please read point value for variations)

Ham-And-Broccoli Casserole: Prepare as directed above, stirring 1 1/2 cups cubed lean, lower-salt ham into broccoli mixture when rice is added. Omit 1/4 teaspoon salt. Yield: 4 servings.

Points: 8; Exchanges: 3 starch, 2 1/2 lean meat, 1 vegetable. Per serving: CAL399 (20% from fat); PRO 26.7 g; FAT 8.9 g (SAT 4 g); CARB 54.7 g; FIB 5.3 g; CHOL 47 mg; IRON 2.4 mg; SOD 1349 mg; CALC 428 mg.

Mexican Broccoli Casserole: Prepare as directed above, using 2 cups cooked saffron yellow seasoning and long grain rice mix (such as Mahatma), cooked without fat, instead of long-grain white rice. Add 1 (4.5 ounce) can chopped green chiles, 1 teaspoon ground cumin, and 1/4 teaspoon ground cumin, and 1/4 teaspoon ground red pepper when broccoli is added. Omit dry mustard, hot sauce, salt, and ground black pepper. Add 1/2 cup crushed salsa and cream cheese-flavored baked tortilla chips to the remaining 6 tablespoons cheese that is sprinkled over casserole before baking.

Points: 3; Exchanges: 1 1/2 starch, 1 vegetable 1/2 medium fat meat. Per serving: CAL172 (18% from fat); PRO 8.5 g; FAT 3.4 g (SAT 1.6 g); CARB 27.9 g; FIB 2.7 g; CHOL 10 mg; IRON 1.1 mg; SOD 718 mg; CALC 220 mg.

Spinach-Rice Casserole: Prepare as directed above, using 2 (10-ounce) packages frozen chopped spinach, thawed and drained, instead of broccoli; saute 1 minute. Substitute 1 (10 1/2 ounce) can reduced-fat cream of roasted garlic condensed soup (such as Healthy Choice) for the cream of broccoli with cheddar and onion condensed soup. use 3/4 cup (3 ounce) shredded fontina cheese instead of reduced fat sharp cheddar cheese (stir all of cheese into casserole when soup is added). Omit dry mustard and hot sauce. Add 1/4 teaspoon ground nutmeg when soup is added. Sprinkle 3 tablespoons dry bread crumbs over casserole before baking.

Points: 3; Exchanges: 1 1/2 starch, 1 vegetable, 1/2 medium fat meat. Per serving: CAL165 (22% from fat); PRO 7.3 g; FAT 4.1 g (SAT 2.1 g); CARB 25.4 g; FIB 3 g; CHOL 13 mg; IRON 1.7 mg; SOD 530 mg; CALC 186 mg.

Serving Information

• Serves: 8.000000000