Cheesy Rice and Veggie Bake Recipe With Nutrition Data and Calorie Count

A yummy casserole, that includes some grains, vegetables and dairy. Makes a great side for chicken or pork.

Yields:

6 servings

Meal Type:

Side Dish

Rating:

Ingredients

Directions

Use a casserole dish with a lid, at least 8"around and at least 4"deep.
Chop broccoli into smallish parts and if using frozen broccoli, some should still be cut in half.
Combine rice (instant style), water, salt and pepper and broccoli in the casserole, and mix to combine.
Cook in oven (preferred) uncovered for about 20 minutes at 400 °F (200 °C).
Then, stir well. Broccoli should break up and mix nicely into the rice. If not, give it another 5-10 minutes.
Once broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and bake another 10 minutes or until cheese starts to brown.
If using a microwave (faster), cook uncovered on high for about 8 minutes , taking out to stir about halfway through. After, stir again and the broccoli should break up into the rice (if not, give it 2-3 minutes cooking time until it does). Once the broccoli has mixed in nicely, pat the mixture down with the back of a spoon or spatula, and add the grated cheese evenly over the top of the mixture. Cover, and cook another 3-5 minutes or until cheese is melted. It's better baked in the oven, but does take longer. The cheese doesn't brown and the consistency tends to be mushier in the microwave, but it still tastes good.
Let it stand to cool for about 5 minutes, covered, before serving.

Nutrition Facts

Serving Size 1 serving

Calories

Amount Per Serving 301

% Daily Value*

Nutrition summary:

There are 301 calories in 1 serving of Cheesy Rice and Veggie Bake.

How long would it take to burn off 301 KCal?
Basketball	30 minutes
Cycling (10 MPH)	41 minutes
Jogging	24 minutes
Running	20 minutes
Swimming (crawl, moderate pace)	29 minutes
Walking	35 minutes
Weight Training	35 minutes
Values estimated based on person weighing 160 lbs.