Cheesy Broccoli Rice Casserole Recipe
Broccoli is a remarkably healthy vegetable that many people love raw, steamed, seared, roasted, or prepped many other ways. On the other hand, some people — particularly young people — just don't care for the stuff, health benefits aside. Does that mean you have to remove this nutritious cruciferous vegetable from your household menu?
Not at all! Just serve broccoli in this cheesy broccoli rice casserole and you'll have a dish loaded with veggies and, thanks to the rice, almost a full meal in a pan. To make it a full meal, chef, recipe developer, and registered dietician Kristen Carli of Camelback Nutrition & Wellness says: "This pairs great with grilled or roasted chicken or other protein."
It's also a crowd pleasing side that will also please you, the chef, because it's an easy dish to prepare, especially when you do the hands-on work well before the next dinner time rush. "You absolutely could prep this casserole ahead," says Carli, then "store it in the fridge and bake when ready."
Looking to save yourself even more time and effort? Make the casserole on a Sunday and plan ahead to serve it later in the week. "This is best stored in an airtight container in the fridge for up to three days," Carlie says, adding that "it reheats really well in the microwave."
The health benefits of broccoli
In case you were wondering about any of the specifics of broccoli's health benefits, let's touch on just a few of them right now. According to Healthline, one cup of (raw) broccoli has 135% of your daily recommended vitamin C, 116% of a day's vitamin K, and around a tenth of your needed vitamin A and potassium.
Broccoli is also fibrous, meaning it helps with digestion, has a decent 2.4 grams of protein per that one cup serving, and rich in antioxidants. It also may contain cancer-fighting bioactive compounds and help balance blood sugar levels. Long story short, it's a healthy vegetable worth working into your regular meal lineup.
Cook the rice and then cook the veggies for your casserole
In a small sauce pan, combine the rice and broth, bring to liquid to a boil and then lower it to a simmer, and then cover the pan and cook the rice on low for 30 minutes. As the rice will continue to cook in liquid in another pan and in the oven, don't worry if it's not fully done when the half hour is up. Near the end of the 30 minutes, preheat the oven to 350 degrees Fahrenheit.
Next, in a large skillet over medium heat, add olive oil and let it warm, then add the onion and cook for several minutes, stirring occasionally, until the onion turns translucent. Then, add the broccoli and cook for another five minutes, stirring often, then add the salt and pepper.
Melt cheese in the mushroom soup, then combine other ingredients into the mixture
In a medium sauce pan at low heat, add both cans of cream of mushroom soup and both cheeses and stir until they are combined – be careful not to burn the cheese when you are bringing together this rich and creamy mixture. "Be patient and stir," says Carli.
Now add broccoli and onion into the creamy cheese blend and stir to combine them into the mixture. When the rice is sufficiently cooked after the half hour, add to the mixture as well and stir to combine everything well.
Pour the ingredients for your broccoli and cheese casserole into a dish and bake
Spray a nine-inch by 13-inch baking dish (ceramic or glass works fine, and if the measurements of yours are slightly different, no worries, it will come out great nonetheless) with nonstick cooking spray, pour in casserole mixture, and then bake the casserole for 30 minutes at 350 degrees Fahrenheit. (You can maneuver the florets around a bit to make sure they are evenly distributed before putting the dish in the oven.)
Once the baking is done, let the dish rest for about 10 minutes before serving, as it will be quite hot. Then, serve and enjoy, especially beside pieces of roasted chicken, seared tofu, chops, or whatever sounds great.
- 1 ½ cups brown rice
- 3 cups vegetable broth
- 1 tbsp olive oil
- 2 heads of broccoli, broken into florets
- 1 yellow onion, diced
- 2 cans of cream of mushroom soup
- 1 cup shredded mozzarella cheese
- 1 cup shredded provolone cheese
- 1 tsp salt
- ½ tsp pepper
- In a small sauce pan add rice and broth, bring to a boil then lower to a simmer, cooking on low for 30 minutes.
- Near end of 30 minutes, preheat the oven to 350 degrees Fahrenheit.
- In a large skillet over medium heat, add olive oil, and then add onion and cook for several minutes, until onion turns translucent.
- Add broccoli and cook for another 5 minutes.
- Add salt and pepper
- In a medium sauce pan at low heat, add both cans of cream of mushroom soup and cheeses and stir until combined -- be careful not to burn cheese
- Add broccoli and onion into creamy cheese mixture and stir to combine.
- When the rice is cooked, add it to the mixture and stir to combine.
- Spray a 9-inch by 13-inch baking dish with nonstick cooking spray and pour in casserole mixture.
- Bake casserole for 30 minutes.
| Calories per Serving | 424 |
| Total Fat | 19.7 g |
| Saturated Fat | 9.1 g |
| Trans Fat | 0.0 g |
| Cholesterol | 40.3 mg |
| Total Carbohydrates | 45.2 g |
| Dietary Fiber | 6.0 g |
| Total Sugars | 4.0 g |
| Sodium | 965.0 mg |
| Protein | 19.4 g |
