Imagine a dish that combines the creamy, cheesy comfort of a classic casserole with the nutritional powerhouse of broccoli and wholesome brown rice. This Healthy Broccoli Rice Casserole is not just another boring healthy meal – it's a game-changing recipe that will make your taste buds dance and your body thank you! Perfect for busy families, health-conscious foodies, and anyone looking to sneak more vegetables into their diet without sacrificing flavor.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 4 cups broccoli florets
- 2 cups cooked brown rice
- 1 cup shredded cheddar cheese
- 1 cup low-fat milk
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a 9x13 inch baking dish with cooking spray or olive oil.
- Steam the broccoli florets for 3-4 minutes until they are bright green and slightly tender but still crisp. Drain and set aside.
- In a large mixing bowl, combine the cooked brown rice, steamed broccoli florets, shredded cheddar cheese, low-fat milk, garlic powder, salt, and pepper. Mix thoroughly to ensure all ingredients are evenly distributed.
- Transfer the mixture into the prepared baking dish, spreading it evenly with a spatula to create a uniform layer.
- Sprinkle additional cheese on top if desired for extra flavor and golden-brown color.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
- Remove the foil and continue baking for an additional 10 minutes until the top is golden and the casserole is heated through.
- Remove from the oven and let the casserole rest for 5 minutes before serving to allow the ingredients to set.
- Serve hot as a nutritious main dish or side dish, garnished with fresh herbs if desired.
Tips
- Steam broccoli just until bright green to maintain maximum nutrients and prevent overcooking
- Use freshly cooked brown rice for the best texture and flavor
- For extra protein, consider adding diced chicken or tofu to the casserole
- Choose a sharp cheddar cheese for more intense flavor
- Don't skip letting the casserole rest after baking – this helps the ingredients meld together
- For a crispy top, broil for 2-3 minutes at the end of cooking
- Prep ingredients ahead of time to make cooking faster and easier
- Store leftovers in an airtight container and reheat in the oven to maintain the casserole's texture
Nutrition Facts
Calories: 210kcal
Carbohydrates: 25g
Protein: 10g
Fat: 8g
Saturated Fat: 4g
Cholesterol: 20mg
