Low Fat Broccoli Rice and Cheese Casserole

Transform your weeknight dinners with this Low Fat Broccoli Rice and Cheese Casserole—a wholesome, flavor-packed dish that's as satisfying as it is nutritious. This lighter take on a comfort food classic pairs tender brown rice and steamed broccoli florets with creamy non-fat Greek yogurt and low-fat shredded cheddar cheese for a rich, guilt-free indulgence. A touch of dijon mustard and sautéed onions add depth, while a sprinkle of paprika (optional) adds a colorful finishing touch. Ready in just 50 minutes, this easy-to-make casserole is baked to bubbly perfection and serves as a hearty, crowd-pleasing side dish or main course. Perfect for meal prep or family dinners, it's a deliciously healthy way to enjoy comfort food without the extra calories! Keywords: low fat casserole, broccoli rice casserole, healthy cheesy casserole, easy dinner recipe, healthy comfort food.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup brown rice (uncooked)
• 4 cups broccoli florets (fresh or frozen)
• 2.5 cups low-sodium chicken or vegetable broth
• 1.5 cups low-fat shredded cheddar cheese
• 1 cup non-fat plain Greek yogurt
• 1 tablespoon dijon mustard
• 1 medium onion (diced)
• 2 cloves garlic (minced)
• 1 tablespoon olive oil or cooking spray
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon paprika (optional, for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch casserole dish with olive oil or cooking spray.

Step 2

In a medium-sized saucepan, combine the brown rice and broth. Bring to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Set aside.

Step 3

While the rice is cooking, steam the broccoli for 5-7 minutes until it's tender but still crisp. If using frozen broccoli, follow the package directions for cooking and drain any excess water.

Step 4

In a large skillet over medium heat, add olive oil or cooking spray. Sauté the diced onion for 3-4 minutes until translucent, then add the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

In a large mixing bowl, combine the cooked rice, broccoli, sautéed onion and garlic, Greek yogurt, 1 cup of low-fat shredded cheddar cheese, dijon mustard, salt, and black pepper. Mix well until all ingredients are evenly combined.

Step 6

Transfer the mixture into the prepared casserole dish. Spread it out evenly and sprinkle the remaining 1/2 cup of shredded cheddar cheese on top.

Step 7

Bake in the preheated oven for 20 minutes, or until the casserole is heated through and the cheese is melted and bubbly.

Step 8

Optional: Sprinkle paprika over the top for added color and flavor before serving.

Step 9

Let the casserole cool for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(2129.6g)

Amount per serving	% Daily Value*
Calories	1865.3

Total Fat 40.8g	0%
Saturated Fat 12.7g	0%
Polyunsaturated Fat g
Cholesterol 69.8mg	0%
Sodium 4633.9mg	0%
Total Carbohydrate 238.2g	0%
Dietary Fiber 30.5g	0%
Total Sugars 27.5g
Protein 119.1g	0%

Vitamin D 0IU	0%
Calcium 1929.0mg	0%
Iron 10.8mg	0%
Potassium 3308.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.4%

Protein: 26.5%

Carbs: 53.0%