Low Carb Cheesy Broccoli and Rice Casserole

Low Carb Cheesy Broccoli and Rice Casserole
Cheesy Broccoli and Rice Casserole A casserole with broccoli and cheese Description automatically generated

Ingredients:

  • 2 cups cooked white rice (leftover or freshly cooked)
  • 3 cups broccoli florets, steamed
  • 1 cup shredded cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 1 cup cooked chicken or tofu, diced (optional)
  • 1/2 cup mayonnaise
  • 1/2 cup sour cream
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup breadcrumbs (optional, for topping)
  • 2 tablespoons unsalted butter, melted (optional, for topping)

Instructions:

Preheat the Oven:
  • Preheat your oven to 350°F (175°C). Grease a baking dish (9×13 inches) with butter or cooking spray.
Combine Ingredients:
  • In a large mixing bowl, combine the cooked rice, steamed broccoli, shredded cheddar cheese, Parmesan cheese, and diced chicken or tofu if using.
Prepare Sauce:
  • In a separate bowl, whisk together mayonnaise, sour cream, Dijon mustard, garlic powder, salt, and pepper.
Mix and Transfer:
  • Pour the sauce over the rice and broccoli mixture. Stir until everything is well coated.
Transfer to Baking Dish:
  • Transfer the mixture to the prepared baking dish, spreading it evenly.
Optional Topping:
  • In a small bowl, mix breadcrumbs with melted butter. Sprinkle the breadcrumb mixture over the casserole for a crunchy topping.
Bake:
  • Bake in the preheated oven for 25-30 minutes or until the casserole is hot and bubbly, and the top is golden brown.
Serve:
  • Allow the casserole to cool for a few minutes before serving. Serve it as a delicious side dish or a standalone meal.
A pan of food with broccoli and cheese Description automatically generated

Nutritional Values (Per Serving):

  • Calories: Around 350-400 kcal
  • Protein: Approximately 15-20g
  • Fat: Around 20-25g
  • Carbohydrates: Approximately 30-35g
  • Fiber: Roughly 3-5g
  • Sodium: Approximately 500-600mg

Nutrients:

  • Protein: The protein content primarily comes from the cheese, chicken or tofu, and any additional protein sources. Protein is essential for muscle repair and overall body function.
  • Fats: Fats come from the cheeses, mayonnaise, and sour cream. These contribute to the dish’s flavor and provide a source of energy.
  • Carbohydrates: The main sources of carbohydrates are the rice and any added breadcrumbs. Carbohydrates are the body’s primary energy source.
  • Fiber: Fiber comes from the broccoli and may vary based on other added vegetables. Fiber aids in digestion and helps maintain a feeling of fullness.
  • Sodium: The sodium content comes from salt in the recipe and the natural sodium found in cheese and other ingredients. Be mindful of the sodium content, especially if using canned or processed ingredients.
This Cheesy Broccoli and Rice Casserole is a comforting and crowd-pleasing dish that brings together the richness of cheese, the freshness of broccoli, and the heartiness of rice. Enjoy!  

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