Broccoli and Rice Bake yields: 4 servings fat per serving: 4g calories per serving: 160

ingredients

• ½ cup cooked brown rice, medium grain
• 4 ounces low-fat sharp cheddar cheese singles (2g fat/oz.)
• 4 ounces mushrooms, canned slices, drained
• ½ onion, yellow, small, fresh
• 2 fluid ounces 2% milk with added calcium & vitamins A & D
• 2 teaspoons butter or margarine
• ¼ teaspoon table salt
• ¼ teaspoon black pepper
• 6 cups broccoli, chopped, frozen

preparation

• Combine cooked rice in a large saucepan with cheese (shredded), mushrooms (drained), onion (peeled and diced), milk (2 fluid ounces = ¼ cup), margarine, salt, and pepper.
• Cook over low heat for about 5 minutes, or until the cheese melts, stirring constantly.
• Add the broccoli (thawed) to the saucepan and cook 2 minutes more, or until heated through, stirring frequently.
• Spoon mixture into a 2-quart casserole dish coated with cooking spray. Bake for 30 minutes at 350 degrees F.
• Serve with a tossed salad and whole wheat rolls, if desired.

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