Low Fat Broccoli Rice and Cheese Casserole
Transform your weeknight dinners with this Low Fat Broccoli Rice and Cheese Casserole—a wholesome, flavor-packed dish that's as satisfying as it is nutritious. This lighter take on a comfort food classic pairs tender brown rice and steamed broccoli florets with creamy non-fat Greek yogurt and low-fat shredded cheddar cheese for a rich, guilt-free indulgence. A touch of dijon mustard and sautéed onions add depth, while a sprinkle of paprika (optional) adds a colorful finishing touch. Ready in just 50 minutes, this easy-to-make casserole is baked to bubbly perfection and serves as a hearty, crowd-pleasing side dish or main course. Perfect for meal prep or family dinners, it's a deliciously healthy way to enjoy comfort food without the extra calories! Keywords: low fat casserole, broccoli rice casserole, healthy cheesy casserole, easy dinner recipe, healthy comfort food.
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Recipe Information
Ingredients
- 1 cup brown rice (uncooked)
- 4 cups broccoli florets (fresh or frozen)
- 2.5 cups low-sodium chicken or vegetable broth
- 1.5 cups low-fat shredded cheddar cheese
- 1 cup non-fat plain Greek yogurt
- 1 tablespoon dijon mustard
- 1 medium onion (diced)
- 2 cloves garlic (minced)
- 1 tablespoon olive oil or cooking spray
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon paprika (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch casserole dish with olive oil or cooking spray.
In a medium-sized saucepan, combine the brown rice and broth. Bring to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Set aside.
While the rice is cooking, steam the broccoli for 5-7 minutes until it's tender but still crisp. If using frozen broccoli, follow the package directions for cooking and drain any excess water.
In a large skillet over medium heat, add olive oil or cooking spray. Sauté the diced onion for 3-4 minutes until translucent, then add the minced garlic and cook for another 1-2 minutes until fragrant.
In a large mixing bowl, combine the cooked rice, broccoli, sautéed onion and garlic, Greek yogurt, 1 cup of low-fat shredded cheddar cheese, dijon mustard, salt, and black pepper. Mix well until all ingredients are evenly combined.
Transfer the mixture into the prepared casserole dish. Spread it out evenly and sprinkle the remaining 1/2 cup of shredded cheddar cheese on top.
Bake in the preheated oven for 20 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
Optional: Sprinkle paprika over the top for added color and flavor before serving.
Let the casserole cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 687 mg | 30% | |
| Total Carbohydrate | 40.8 g | 15% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 5.7 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 372 mg | 29% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 582 mg | 12% | |
*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.
