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Broccoli casserole in a baking dish
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Lightened Up Broccoli Casserole

This Lightened Up Broccoli Casserole is a fresh take on an old favorite. It’s easy to make and bursting with strong flavors, but it’s also a food that you’ll feel good about putting in your body. 
Course Entree
Cuisine American
Keyword broccoli casserole, casserole, rice casserole
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 6 servings
Calories 374kcal

Ingredients

  • 3 cups cooked brown or white rice (from about 1 cup dry)
  • 1 pound broccoli , cut into bite-sized florets
  • 2 tablespoons olive oil , divided
  • ¾ teaspoon kosher salt , divided, plus more for rice
  • ½ teaspoon garlic powder
  • ¼ teaspoon crushed red pepper flakes
  • ½ cup gluten-free panko breadcrumbs
  • ¼ teaspoon freshly ground black pepper
  • 1 cup grated part-skim mozzarella or dairy-free mozzarella , divided
  • 1 cup grated parmesan or dairy-free parmesan , divided
  • ¼ cup nutritional yeast
  • 2 garlic cloves , grated on a microplane
  • cups low-fat milk or unsweetened plant-based milk

Instructions

  • Preheat the oven to 400°F.
  • In a large pot, cook the rice with a pinch of salt according to package instructions.
  • On a large rimmed baking sheet, toss the broccoli with 1 tablespoon olive oil, ½ teaspoon salt, red pepper flakes, and garlic powder. Roast for 12-15 minutes, until lightly charred around the edges.
  • Meanwhile, in a small bowl, toss the breadcrumbs with the remaining 1 tablespoon olive oil, remaining ¼ teaspoon salt, and pepper.
  • Combine the cheeses in a separate small bowl.
  • Add the nutritional yeast, garlic, 1½ cups of the cheese, milk, and broccoli to the rice. Stir well.
  • Transfer the rice and broccoli mixture to a 9x9-inch baking dish. Top with the breadcrumbs and remaining ½ cup cheese.
  • Bake, uncovered, for 20-25 minutes, until the edges are golden. Cool for 5-10 minutes before serving.

Nutrition

Serving: 1cup | Calories: 374kcal | Carbohydrates: 43g | Protein: 16g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 31mg | Sodium: 876mg | Potassium: 415mg | Fiber: 5g | Sugar: 2g | Vitamin A: 754IU | Vitamin C: 68mg | Calcium: 401mg | Iron: 1mg