Best 3 Low Fat Broccoli Rice And Cheese Casserole Recipes
Calling all health-conscious foodies, cheese lovers, and veggie enthusiasts! Prepare to embark on a culinary journey with our delightful Low-Fat Broccoli Rice and Cheese Casserole. This wholesome casserole combines the goodness of broccoli, brown rice, and a luscious low-fat cheese sauce, resulting in a comforting and nutritious dish that will tantalize your taste buds.
But that's not all! This versatile recipe collection also features two additional variations to cater to different dietary preferences and cravings. For those seeking a creamy and indulgent experience, the Broccoli Cheddar Rice Casserole is a must-try. With its generous helping of cheddar cheese, this casserole delivers a symphony of flavors that will leave you craving more.
And for those with a penchant for bold and zesty flavors, the Mexican Broccoli Rice Casserole is the perfect choice. This tantalizing dish incorporates a flavorful blend of Mexican spices, black beans, and corn, creating a fiesta of flavors in every bite.
Each recipe in this collection is meticulously crafted to deliver a satisfying balance of flavors and textures, while also accommodating various dietary needs. Whether you're a vegetarian, seeking low-fat options, or simply craving a delicious and wholesome meal, these casseroles have got you covered.
LOW-FAT BROCCOLI, RICE AND CHEESE CASSEROLE
Make and share this Low-Fat Broccoli, Rice And Cheese Casserole recipe from Food.com.
Provided by Gingerbear
Categories One Dish Meal
Time 1h5m
Yield 14 1/2 cup servings
Number Of Ingredients 9
Steps:
- Preheat oven to 350 degrees.
- Spray a 9X13-inch baking dish with buttered flavored cooking spray.
- Set aside.
- Spray a medium skillet with butter flavored spray.
- Saute celery and onion over medium heat until onion is clear.
- Transfer onion and celery to a large mixing bowl.
- Add soups and cheese.
- Stir until well blended.
- Add remaining ingredients and pour into prepared pan.
- Bake uncovered 35-40 minutes or until bubbly and golden brown.
LOWER-FAT CHICKEN AND BROCCOLI CASSEROLE
Lower-fat chicken and broccoli casserole recipe. My two-year-old loves this and so do my hips!
Provided by hypsie
Categories Chicken and Broccoli Casserole
Time 45m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a casserole dish with cooking spray.
- Spray a large skillet with cooking spray and place over medium-high heat. Add chicken and cook until no longer pink in the center, about 10 minutes.
- Meanwhile, stir frozen broccoli, condensed soup, Cheddar cheese, and mayonnaise in a large bowl until well combined.
- Add cooked chicken to the broccoli mixture and stir until everything is evenly coated. Pour into the prepared casserole dish.
- Bake in the preheated oven for 20 to 25 minutes.
Nutrition Facts : Calories 231 calories, Carbohydrate 11.6 g, Cholesterol 67.1 mg, Fat 7.3 g, Fiber 3.6 g, Protein 29.5 g, SaturatedFat 2 g, Sodium 490.7 mg, Sugar 3 g
BROCCOLI RICE AND CHEESE CASSEROLE
No canned soup or cheese whiz needed for this one, but still easy to make! You could substitute 4 cups frozen broccoli flowerets, just cook them and break them up more.
Provided by Parsley
Categories Vegetable
Time 40m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350. Lightly grease/spray a casserole dish; set aside.
- Place your 3 cups hot cooked rice in a large bowl and set aside.
- Steam/microwave the broccoli flowerets until fork-tender; drain (you should have 4 cups cooked flowerets) and place in bowl with hot cooked rice; set a side.
- In a small saucepan, over med-low heat, melt butter; add onion and saute for about 3-4 minutes. Add in milk and beaten egg; stir well. Add in the cheese, salt, pepper and paprika. Continue to cook, stirring often, until cheese is melted. Pour this mixture over broccoli and rice in the large bowl. Stir together well to evenly coat.
- Pour mixture into prepared casserole dish. Bake, uncovered at 350 for 30 minutes.
Tips:
- Choose the right broccoli. Use fresh, firm broccoli florets that are deep green in color. Avoid broccoli that is yellowed or wilted.
- Cook the rice properly. Be sure to cook the rice according to the package directions. If you overcook the rice, it will become mushy and the casserole will not hold together.
- Don't overcook the broccoli. Blanch the broccoli florets for just a few minutes, until they are bright green and tender-crisp. If you overcook the broccoli, it will become mushy and lose its flavor.
- Use a good quality cheese. Use a sharp cheddar cheese or a blend of cheeses that you enjoy. Avoid using pre-shredded cheese, as it does not melt as well.
- Don't be afraid to experiment. You can add other ingredients to this casserole to your liking, such as cooked chicken, diced bell peppers, or chopped onions.
Conclusion:
This low-fat broccoli rice and cheese casserole is a delicious and healthy dish that is perfect for a weeknight meal. It is easy to make and can be tailored to your own liking. With its creamy cheese sauce, tender broccoli, and fluffy rice, this casserole is sure to be a hit with the whole family. So next time you're looking for a quick and easy dinner recipe, give this low-fat broccoli rice and cheese casserole a try.
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