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Cheesy Broccoli & Rice Squares

Cheesy Broccoli & Rice Squares

2 Ratings
2 Ratings
Recipe Image
Cheesy Broccoli & Rice Squares
Makes: 8 Servings
Total Cost: $$$$

This kid-friendly side dish, packed with whole grains and low-fat dairy, is perfect for busy weeknights. These squares reheat well as leftovers, an added bonus!

Ingredients

  • 1 cup low fat cheddar cheese (shredded)
  • 1 cup broccoli (chopped)
  • 3 cups brown rice (cooked)
  • 1/2 cup fresh parsley (chopped)
  • 1/4 cup onion (chopped)
  • 1/2 teaspoon salt
  • 3 eggs (beaten)
  • 1 1/2 cups evaporated milk
  • 1 teaspoon Worcestershire sauce
  • nonstick cooking spray

Directions

1. Preheat oven to 350 degrees F and coat a 9x9-inch baking pan with nonstick cooking spray.
2. In a bowl, combine the brown rice, cheese, onion, broccoli, parsley, and salt.
3. In a separate bowl, combine the eggs, Worcestershire sauce, and evaporated milk. Pour over rice mixture. Mix well.
4. Pour into the 9x9-inch baking dish.
5. Bake until just firm, about 35 to 40 minutes. Cut into squares to serve.
 

Notes

Learn more about:
- Broccoli
- Onions

Source:

Recipe adapted from Commodity Supplemental Food Program Cookbook 

Nutrition Information

Nutrients Amount
Total Calories 183
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 77 mg
Sodium 328 mg
Carbohydrates 24 g
Dietary Fiber 2 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 1 mcg
Calcium 223 mg
Iron 1 mg
Potassium 289 mg
N/A - data is not available
Nutrients Amount
Total Calories 183
Total Fat 4 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 11 mg
Omega 3 - DHA 11 mg
Cholesterol 77 mg
Carbohydrates 24 g
Dietary Fiber 2 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 223 mg
Potassium 289 mg
Sodium 328 mg
Copper 112 mcg
Iron 1 mg
Magnesium 53 mg
Phosphorus 268 mg
Selenium 16 mcg
Zinc 1 mg
Vitamins
Vitamin A 120 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.4 mcg
Vitamin C 16 mg
Vitamin D 1 mcg
Vitamin E 0 mg
Vitamin K 73 mcg
Folate 31 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 79 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1 ounces
Protein Foods 1/2 ounces
Dairy 1/2 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025