Broccoli Cheddar Rice Casserole

Broccoli Cheddar Rice Casserole
Fat 25%Carbs 55%Protein 20%
Percent Calories

1 serving of broccoli cheddar rice casserole contains 242 Calories. The macronutrient breakdown is 55% carbs, 25% fat, and 20% protein. This is a good source of protein (21% of your Daily Value), calcium (23% of your Daily Value), and vitamin c (22% of your Daily Value).

Makes
10 servings
Prep Time
30 minutes
Cook Time
45 minutes

Ingredients

Directions

  1. Cook broccoli and rice according to package directions. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium saucepan over low heat, mix cream of mushroom soup, cream of chicken soup, and 1 1/4 cups water. Gradually stir in cheese until melted. Be careful that the cheese doesn't burn.
  3. Melt butter in a large skillet over medium-high heat, and cook and stir celery and onion until soft.
  4. In a large mixing bowl, combine broccoli, rice, soup and cheese mixture, celery and onion. Season with salt and pepper. Pour mixture into a 9x13 inch baking dish.
  5. Bake in the preheated oven for 45 minutes, until bubbly and lightly brown.

Nutrition Facts

For 1 serving of broccoli cheddar rice casserole (229g)

NutrientValue%DV
Calories242
Fats7g 9%
Saturated fats3g 14%
Trans fats0g
Cholesterol15mg 5%
Sodium965mg 42%
Carbs33g 12%
Net carbs30g
Fiber3g 10%
Sugar2g
Protein12g
Calcium233mg 23%
Iron3mg 33%
Potassium232mg 5%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene9μg
Beta carotene345μg
Caffeine0mg
Choline28mg 5%
Copper0.1mg 13%
Fluoride1μg
Folate (B9)118μg 29%
Lycopene0μg
Magnesium23mg 5%
Manganese0.4mg 19%
Niacin3mg 16%
Pantothenic acid0.4mg 8%
Phosphorus314mg 45%
Retinol38μg
Riboflavin (B2)0.2mg 14%
Selenium17μg 31%
Theobromine0mg
Thiamine0.3mg 25%
Vitamin A IU709IU
Vitamin A67μg 7%
Vitamin B120.2μg 9%
Vitamin B60.2mg 14%
Vitamin C20mg 22%
Vitamin D IU5IU
Vitamin D20.1μg
Vitamin D30μg
Vitamin E1mg 7%
Vitamin K55μg 45%
Zinc2mg 15%
Sugars
Sugar2g
Sucrose0.2g
Glucose0.4g
Fructose0.3g
Lactose0.1g
Maltose0g
Galactose0.1g
Starch22g
Fats
Saturated fats3g 14%
Monounsaturated fats2g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.4g
Aspartic acid0.5g
Cystine0.1g
Glutamic acid1g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.4g
Lysine0.2g
Methionine0.1g
Phenylalanine0.2g
Proline0.3g
Serine0.2g
Threonine0.2g
Tryptophan0g
Tyrosine0.1g
Valine0.3g

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