Broccoli-Wild Rice Bake
A comforting baked dish combining tender broccoli, nutty wild rice, and melted sharp American cheese, perfect for family dinners or hearty vegetarian meals.
Ingredients
Instructions
- Preheat oven to 350°F.
- Cook frozen chopped broccoli according to package instructions but do not overcook. Drain in a strainer.
- In a mixing bowl, combine cooked broccoli, cooked wild rice, shredded cheese, beaten eggs, milk, margarine, chopped onion, salt, and Worcestershire sauce.
- Stir until well mixed.
- Transfer the mixture to a greased baking dish.
- Bake in the preheated oven for about 30 minutes, or until hot and bubbly.
Tips & Substitutions
For a creamier texture, consider adding a dollop of sour cream or Greek yogurt to the mixture before baking. If sharp American cheese isn't available, try using cheddar or Monterey Jack as a substitute. To add more flavor, sauté the onion in a bit of oil before mixing it in. This dish is a great way to use leftover wild rice from other meals.
Serving Suggestions
This Broccoli-Wild Rice Bake pairs beautifully with a crisp salad or roasted vegetables for a complete meal. For a protein boost, serve alongside grilled chicken or fish. It also works well as a hearty side dish at potlucks. Consider serving it with a slice of crusty bread to soak up any extra sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F for about 15-20 minutes or until heated through. You can also microwave individual portions on medium power for a quicker option, ensuring they are evenly heated.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli-Wild Rice Bake contains roughly 608 calories, with 13g protein, 92g carbohydrates, and 22g fat. It is an excellent source of calcium (28% of the Daily Value), protein (25% of the Daily Value), and iron (20% of the Daily Value), and a good source of vitamin C and potassium. Note that it is relatively high in sodium, at 1098mg per serving (48% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can use fresh broccoli! Just chop it into small pieces and blanch it in boiling water for 2-3 minutes before adding it to the mix. This will help maintain its vibrant color and texture.
Is this dish suitable for vegetarian diets?
Absolutely! This recipe is vegetarian-friendly as it contains no meat. Just ensure the cheese you use is vegetarian, as some cheeses may contain animal rennet. It's a hearty option for those looking for satisfying vegetarian recipes.
Can I make this dish ahead of time?
Yes, you can prepare the mixture a day in advance. Just cover it tightly and refrigerate. When ready to bake, allow it to sit at room temperature for about 30 minutes before placing it in the oven. This makes it a convenient option for meal prep!
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).