Broccoli, Cheese and Rice Casserole

TamTastic

Yield
8 servings (serving size: 1/2 cup)

Ingredients
1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
Preparation

Preheat oven to 350°.

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.


Nutritional Information
Calories:137 (29% from fat)
Fat:4.4g (sat 1.7g,mono 1.4g,poly 0.9g)
Protein:6.6g
Carbohydrate:19.2g
Fiber:2.2g
Cholesterol:8mg
Iron:1.1mg
Sodium:410mg
Calcium:160mg

TamTastic

Yield
8 servings (serving size: 1/2 cup)

Ingredients
1 cup uncooked instant rice
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted
Preparation

Preheat oven to 350°.

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.


Nutritional Information
Calories:137 (29% from fat)
Fat:4.4g (sat 1.7g,mono 1.4g,poly 0.9g)
Protein:6.6g
Carbohydrate:19.2g
Fiber:2.2g
Cholesterol:8mg
Iron:1.1mg
Sodium:410mg
Calcium:160mg