Broccoli Rice Casserole
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Broccoli Rice Casserole
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The BEST cheesy broccoli rice casserole without canned soup. Easy, healthy, and a family favorite side dish for any main dishes and holidays.
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Ingredients
- 1 can low-sodium chicken broth or low-sodium vegetable broth (14.5-ounces)
- 2 cups instant brown rice if you use white rice or non-instant rice, the cooking time and amount of liquid needed will differ
- 1 pound broccoli florets chopped into bite-sized pieces (about 8 cups)
- 4 tablespoons butter divided
- 1 small yellow onion diced
- 4 medium carrots peeled and cut into 1/4-inch dice (about 1/2 pound)
- ¾ teaspoon kosher salt divided
- ¾ teaspoon garlic powder divided
- ½ teaspoon ground black pepper divided
- 2 tablespoons all-purpose flour
- 2 ½ cups milk (I used skim)
- 1 tablespoon Dijon mustard
- ¾ cup nonfat plain Greek yogurt
- 1 cup shredded sharp cheddar cheese (about 4 ounces)
- ½ cup Panko bread crumbs
- 2 tablespoons grated parmesan
Instructions
- Place a rack in the center of your oven and preheat the oven to 375 degrees F. Lightly grease a deep 9-inch-square baking dish or similar 2 1/2-quart casserole dish.
- Bring the broth to a boil in a large pot, then add the rice.
- Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and cook for 5 minutes. Remove the pot from the heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed.
- Meanwhile, in a dutch oven or other large deep pot over medium heat, heat 2 tablespoons of butter. As soon as it melts, add the onion, carrot, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until the onion is soft and starting to brown, about 4 to 6 minutes.
- Grab a whisk and keep it handy. Sprinkle flour over the vegetables and cook, stirring with a wooden spoon, until all of the white parts of the flour disappear. Splash the milk into the pot a little at a time, whisking to keep the sauce smooth. Once all the milk is added, stir constantly and cook until thickened, about 7 to 10 minutes.
- Remove from the heat and whisk in the Dijon and remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Let cool slightly, then stir in the Greek yogurt and cheddar cheese until smooth.
- With a large spoon, scoop the rice and broccoli into the pot with the cheese mixture. Stir to combine the rice and broccoli with the creamy sauce. Spoon the mixture into the prepared baking dish and spread it into an even layer.
- In a medium microwave-safe bowl, melt the remaining 2 tablespoons of butter. Add the panko and Parmesan and stir to combine. Sprinkle the topping over the casserole.
- Cover the casserole (with the lid or foil if it doesn’t have an oven-safe lid) and bake for 15 minutes, then uncover and continue baking until hot and bubbly and the panko is toasted, about 15 to 20 additional minutes. Let stand for 10 minutes, then serve.
Notes
- TO STORE: Store leftovers in an airtight storage container in the refrigerator for up to 4 days.
- TO REHEAT: Reheat gently in the microwave or in a casserole dish in the oven at 350 degrees F. If using the oven, loosely tent the casserole pan with foil and place the pan on the center rack for 15 to 25 minutes, until warmed through (the larger the serving, the longer you will need).
- TO FREEZE: Place leftovers in an airtight, freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1(of 6)
Calories
396kcal
(20%)
Carbohydrates
46g
(15%)
Protein
17g
(34%)
Fat
17g
(26%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.3g
Cholesterol
47mg
(16%)
Potassium
628mg
(18%)
Fiber
4g
(16%)
Sugar
10g
(20%)
Vitamin A
7898IU
(158%)
Vitamin C
71mg
(79%)
Calcium
372mg
(37%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6servings, about 10 cups
Amount Per Serving
Calories 396 kcal
% Daily Value*
| Serving | 1(of 6) | |
| Calories | 396kcal | 20% |
| Carbohydrates | 46g | 15% |
| Protein | 17g | 34% |
| Fat | 17g | 26% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.3g | 15% |
| Cholesterol | 47mg | 16% |
| Potassium | 628mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 7898IU | 158% |
| Vitamin C | 71mg | 79% |
| Calcium | 372mg | 37% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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