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Broccoli Rice Dish

 
One serving costs about $2.89 One serving costs about $2.89

$2.89 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 gluten-free,gluten free lunch,main course,main dish,dinner
spoonacular Score:55%

Spoonacular Score: 55%

 

Need a gluten free main course? Broccoli Rice Dish could be a great recipe to try. For $2.89 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. One serving contains 1128 calories, 20g of protein, and 69g of fat. 1 person has tried and liked this recipe. A mixture of onion, cream of chicken soup, milk, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the minute rice you could follow this main course with the Instant Chocolate Mocha Rice Pudding as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 59%. This score is solid. Try Broccoli Rice Hot Dish, Chicken, Asparagus, Broccoli, Wild Rice, & Cheese Dish, and Broccoli-Ham Hot Dish for similar recipes.

Ingredients

Servings:
1 box
1 box broccoli
broccoli
0.5 stick
0.5 stick butter
butter
1 jar
1 jar plain cheez whiz
plain cheez whiz
1 can
1 can canned cream of chicken soup
canned cream of chicken soup
0.5 cups
0.5 cups milk
milk
1 cup
1 cup minute rice
minute rice
1
1  onion
onion
1 cup
1 cup water
water
1 box broccoli
1 box
broccoli
0.5 stick butter
0.5 stick
butter
1 jar plain cheez whiz
1 jar
plain cheez whiz
1 can canned cream of chicken soup
1 can
canned cream of chicken soup
0.5 cups milk
0.5 cups
milk
1 cup minute rice
1 cup
minute rice
1  onion
1
onion
1 cup water
1 cup
water

Equipment

casserole dish
casserole dish
casserole dish
casserole dish


Instructions

  1. Mix all ingredients together except Cheez Whiz. Place in Pam sprayed casserole dish. Top with Cheez Whiz. Bake at 350 degrees for 50 minutes uncovered.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.89
Ingredient
½ sticks butter
1 jar plain cheez whiz
1 can canned cream of chicken soup
½ cups milk
1 cup minute rice
1 onion
Price
$0.48
$0.01
$1.31
$0.17
$0.68
$0.24
$2.89

Tips

Health Tips

  • When buying canned soup, look for low-sodium versions to cut down on unnecessary sodium.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
1127 Calories
19g Protein
68g Total Fat
108g Carbs
16% Health Score
Limit These
Calories
1127
56%

Fat
68g
105%

  Saturated Fat
36g
230%

Carbohydrates
108g
36%

  Sugar
12g
14%

Cholesterol
158mg
53%

Sodium
2639mg
115%

Get Enough Of These
Protein
19g
39%

Folate
271µg
68%

Vitamin B1
0.95mg
63%

Selenium
43µg
62%

Manganese
1mg
60%

Iron
8mg
50%

Vitamin A
2179IU
44%

Vitamin B3
7mg
37%

Phosphorus
352mg
35%

Copper
0.66mg
33%

Calcium
249mg
25%

Vitamin B2
0.42mg
25%

Vitamin E
3mg
21%

Zinc
2mg
19%

Vitamin K
18µg
17%

Vitamin D
2µg
16%

Vitamin B5
1mg
16%

Potassium
513mg
15%

Vitamin B6
0.28mg
14%

Fiber
3g
14%

Magnesium
51mg
13%

Vitamin C
9mg
11%

Vitamin B12
0.65µg
11%

covered percent of daily need

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