Low-Fat Broccoli Rice Casserole
A delicious low-fat broccoli rice casserole combining hearty rice, nutritious broccoli, mushrooms, chestnuts, and melted nonfat cheddar, perfect for a wholesome, satisfying meal.
Ingredients
Instructions
- Prepare the rice as directed on the package.
- Add cooked rice to a large mixing bowl.
- Stir in frozen chopped broccoli, canned mushrooms, chestnuts, and chicken broth.
- Mix all ingredients thoroughly.
- Add Mrs. Dash spicy seasoning and grated nonfat Cheddar cheese to the mixture.
- Spoon the mixture into a casserole dish that has been sprayed with cooking spray.
- Top with crushed low-fat croutons.
- Bake at 350°F (175°C) for 30 to 40 minutes until heated through and bubbly.
Tips & Substitutions
For added flavor, consider using low-sodium chicken broth or adding minced garlic and onions to the mixture. If you want to make it heartier, you can substitute the chestnuts with cooked chicken or turkey for a protein boost. Fresh broccoli can also be used instead of frozen if you prefer a crunchier texture.
Serving Suggestions
This delicious casserole pairs well with a simple green salad or steamed vegetables for a complete meal. For a comforting family dinner, serve it alongside chicken recipes like Grandma'S Stewed Chicken or Cheap Chicken for a well-rounded feast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the casserole in the oven at 350°F (175°C) for about 15-20 minutes or until warmed through. You can also microwave individual portions for a quick meal.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Broccoli Rice Casserole contains roughly 442 calories, with 13g protein, 88g carbohydrates, and 5g fat. It is an excellent source of vitamin D (66% of the Daily Value), vitamin C (34% of the Daily Value), and protein (25% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 776mg per serving (34% 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 make this casserole ahead of time?
Yes, you can prepare the casserole up to a day in advance. Simply assemble all the ingredients in the casserole dish, cover it with plastic wrap, and refrigerate. When you're ready to bake, remove the wrap and bake as directed, adding a few extra minutes to the cooking time if it's cold from the fridge.
Is it possible to make this recipe vegan?
Absolutely! To make it vegan, substitute the nonfat Cheddar cheese with a dairy-free cheese alternative and use vegetable broth instead of chicken broth. You can also add more vegetables like bell peppers or carrots to enhance the flavor while keeping it plant-based.
What can I use instead of croutons?
If you don't have low-fat croutons on hand, you can crush whole grain crackers, or use breadcrumbs seasoned with herbs for a similar crunch. Alternatively, topping with roasted nuts can add a nice texture and flavor contrast to the casserole.
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).