Low Fat Broccoli Cheese Casserole
Healthy comfort food at its finest, this Low Fat Broccoli Cheese Casserole is a lighter take on the classic dish without sacrificing flavor. Packed with crisp-tender fresh broccoli florets, hearty brown rice, and a creamy, cheesy sauce made from low-fat cheddar, Greek yogurt, and a touch of garlic and onion powders, this casserole is a nutritious yet indulgent option. With just 15 minutes of prep time, it's perfect for busy weeknights or meal prep. The golden, bubbly topping and satisfying blend of textures make it the ultimate guilt-free comfort food that’s family-friendly and loaded with wholesome goodness. Whether you're looking for a side dish for holiday gatherings or a healthy main for weeknight dinners, this recipe is sure to become a staple. Try this delicious low-fat broccoli casserole today and treat yourself to a healthier twist on a classic favorite!
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Recipe Information
Ingredients
- 4 cups fresh broccoli florets
- 1.5 cups low-fat cheddar cheese, shredded
- 2 cups cooked brown rice
- 1.5 cups low-fat milk
- 0.5 cup plain Greek yogurt
- 0.5 cup finely chopped onion
- 0.5 cup low-sodium chicken broth
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon ground black pepper
- olive oil cooking spray
Instructions
Preheat your oven to 350°F (175°C).
Lightly spray a 9x13 inch baking dish with olive oil cooking spray.
In a large pot of boiling water, blanch the broccoli florets for 3 minutes until bright green and crisp-tender. Drain and set aside.
In a large mixing bowl, combine the cooked brown rice and blanched broccoli.
In a medium saucepan over medium heat, combine the low-fat milk and low-sodium chicken broth.
Add the finely chopped onion, garlic powder, onion powder, and ground black pepper to the milk mixture. Stir occasionally and bring to a gentle simmer.
Remove the saucepan from heat and stir in the shredded low-fat cheddar cheese until melted.
Add the plain Greek yogurt to the cheese mixture, stirring until smooth and well-blended.
Pour the cheese mixture over the rice and broccoli, stirring gently to combine all ingredients.
Transfer the mixture into the prepared baking dish, spreading evenly.
Bake in the preheated oven for 25-30 minutes or until the top is golden and bubbly.
Let the casserole cool for a few minutes before serving. Enjoy your delicious low-fat broccoli cheese casserole!
Nutrition Facts
Calories |
1397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 101 mg | 34% | |
| Sodium | 3570 mg | 155% | |
| Total Carbohydrate | 160.3 g | 58% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 31.5 g | ||
| Protein | 131.1 g | 262% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 2001 mg | 154% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1981 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
