Low Sodium Cheesy Ham Casserole
Savor the comforting flavors of a **Low Sodium Cheesy Ham Casserole**—a hearty, family-friendly dish that's big on taste but easy on sodium. This recipe brings together tender diced ham, fluffy cooked rice, vibrant broccoli florets, and a luscious low-sodium cheddar cheese sauce, all baked to golden perfection. A roux-based cheese sauce infused with garlic, onion, and a hint of ground mustard ensures a silky and flavorful finish without the need for added salt. Perfect for weeknight dinners or weekend meal prep, this casserole is quick to assemble and makes a satisfying, low-sodium option for those watching their sodium intake. Ready in just under an hour, it’s a cozy and delicious way to bring everyone to the table.
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Recipe Information
Ingredients
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups low sodium chicken broth
- 1.5 cups low sodium cooked ham, diced
- 2 cups broccoli florets, chopped
- 1 cup low sodium cheddar cheese, shredded
- 3 cups cooked rice
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground mustard
- 1 as needed non-stick cooking spray
Instructions
Preheat the oven to 350°F (175°C).
In a large skillet over medium heat, melt the unsalted butter.
Add the chopped onion and minced garlic to the skillet and sauté until the onion is translucent, about 3-4 minutes.
Stir in the all-purpose flour and cook for 1 minute, stirring constantly to form a roux.
Gradually whisk in the low sodium chicken broth, ensuring there are no lumps.
Add the ground mustard and black pepper, cooking until the sauce thickens, about 2-3 minutes.
Remove the skillet from heat and stir in the shredded low sodium cheddar cheese until melted and smooth.
In a large mixing bowl, combine the cooked rice, diced low sodium ham, and chopped broccoli florets.
Pour the cheese sauce over the rice mixture and stir until everything is well coated.
Spray a 9x13 inch baking dish with non-stick cooking spray.
Transfer the mixture to the prepared baking dish, spreading it evenly.
Cover the casserole with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10-15 minutes, until the top is golden and bubbly.
Allow the casserole to cool for 5 minutes before serving.
Nutrition Facts
Calories |
2125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.2 g | 105% | |
| Saturated Fat | 45.8 g | 229% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 359 mg | 120% | |
| Sodium | 3082 mg | 134% | |
| Total Carbohydrate | 212.4 g | 77% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 12.7 g | ||
| Protein | 133.1 g | 266% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1054 mg | 81% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2375 mg | 51% | |
*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.
