Food and Nutrition


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Cheesy Broccoli-rice Casserole

This healthy recipe comes from NDSU Extension Service.


  • 1 1/2 c. white rice
  • 3 c. water
  • 1 medium onion, chopped
  • 3 Tbsp. margarine or butter
  • 1 (10.75-ounce) can cream of mushroom, chicken or celery soup
  • 1 1/2 c. milk, reduced-fat
  • 1/2 c. water
  • 20 ounces frozen, chopped broccoli, thawed in a microwave oven or refrigerator
  • 8 ounces of cheddar cheese, shredded


Preheat oven to 350 degrees. Grease a 13- by 9-inch pan. In a saucepan, mix rice and 3 cups of water, then bring to a boil. Cover and simmer rice for 15 minutes. Remove saucepan from heat and set aside for 15 minutes. Saute the chopped onion in margarine or butter until tender. Mix soup, milk, 1/2 cup of water, onions and rice. Spoon mixture into the baking pan. Thaw and drain the vegetables and spread over the rice mixture. Top with the cheese and bake at 350 degrees for 25 to 30 minutes until the cheese is melted and the rice is bubbly.

Makes 12 servings.

Per Serving: about 240 calories,11 grams (g) of fat, 25 g carbohydrate, and 360 mg sodium

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