夕食簡単

Broccoli Rice Casserole

Name: Broccoli Rice Casserole
Prep time: 15 min
Cook time: 65 min
Total time: 80 min
Yield: 12
Ingredients: 1 1/2 cups rice, uncooked; 3 1/2 cups water, divided; 3 tablespoons margarine; 1 medium onion, chopped; 1 can (10.75 ounce) condensed cream of mushroom soup, reduced sodium; 1 1/2 cups 1% milk; 7 1/2 cups frozen broccoli or cauliflower or mixed vegetables, chopped; 8 ounces low-fat cheddar cheese, grated

Pantry staples and frozen veggies combine to make a hearty, home-made main dish for dinner.

1 h 20 min12 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/12 of recipe

234

カロリー

12g

タンパク質

32g

炭水化物

脂質

食物繊維

糖類

266mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 17 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

rice, uncooked
1 1/2 cups
water, divided
3 1/2 cups
margarine
3 tablespoons · or butter
onion, chopped
1 medium
condensed cream of mushroom soup, reduced sodium
1 can (10.75 ounce) · or reduced sodium chicken, celery, or cheese soup
1% milk
1 1/2 cups
frozen broccoli or cauliflower or mixed vegetables, chopped
7 1/2 cups
low-fat cheddar cheese, grated
8 ounces

作り方

1
Wash hands with soap and water.
2
Preheat oven to 350 °F and grease a 12x9x2 inch baking pan.
3
In a saucepan, mix rice, salt, and 3 cups of water and bring to a boil.
4
Cover and simmer for 15 minutes. Remove saucepan from heat and set aside for additional 15 minutes.
5
Sauté onions in margarine (or butter) until tender.
6
Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into baking pan.
7
Thaw and drain the vegetables and then spread over the rice mixture.
8
Spread the cheese evenly over the top and bake at 350 °F for 25 to 30 minutes until cheese is melted and rice is bubbly.

出典: USDA MyPlate Kitchen · Quick and Healthy Meals: Tips and Tools for Planning Meals for Your Family Ohio State University Cooperative Extension Cuyahoga County

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