Broccoli, Cheese, and Rice Casserole

Yield: 8 servings (serving size: 1/2 cup)

Ingredients

• 1  cup  uncooked instant rice
• 1/2  cup  chopped onion
• 1/4  cup  fat-free milk
• 4  ounces  light processed cheese, cubed (such as Velveeta Light)
• 2  tablespoons  butter or stick margarine, softened
• 2  (10-ounce) packages frozen chopped broccoli, thawed and drained
• 1  (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, undiluted

Preparation

Preheat oven to 350°.

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.

Nutritional Information

Calories:

137 (29% from fat)

Fat:

4.4g (sat 1.7g,mono 1.4g,poly 0.9g)

Protein:

6.6g

Carbohydrate:

19.2g

Fiber:

2.2g

Cholesterol:

8mg

Iron:

1.1mg

Sodium:

410mg

Calcium:

160mg