Cheesy Broccoli-Rice Casserole With Variations

Cheesy Broccoli-Rice Casserole With Variations

Course :	Casseroles
From:	HungryMonster.com
Serves:	4

Ingredients:

1	spray	nonstick cooking spray
1	cup	chopped onion
4	cups	coarsely chopped broccoli florets and 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
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

Preparation:

1. Preheat oven to 350øF. 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 350øF for 30 minutes. Note: Substitute 2 (10-ounce) packages frozen chopped broccoli, thawed for the fresh broccoli, if desired. 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.

Nutritional Information:

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.