Low Sodium Broccoli and Cheese Casserole

Indulge in the comforting flavors of a classic dish made heart-healthy with this Low Sodium Broccoli and Cheese Casserole. Packed with tender steamed broccoli, nutty brown rice, and a creamy, flavorful cheese sauce made with low-sodium cheddar and unsweetened almond milk, this casserole is a delicious way to enjoy a nutritious meal. A crunchy layer of golden panko breadcrumbs adds the perfect finishing touch, creating a balance of textures in every bite. This easy-to-make casserole is ideal for those seeking a lower-sodium option without sacrificing taste, making it a perfect side or main dish for weeknight dinners or special occasions.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 cups Fresh broccoli florets
• 1 cup Low sodium chicken broth
• 1 cup Uncooked brown rice
• 2 tablespoons Unsalted butter
• 2 tablespoons All-purpose flour
• 2 cups Unsweetened almond milk
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 1.5 cups Low-sodium cheddar cheese, shredded
• 0.5 cup Panko breadcrumbs

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

In a medium pot, bring the low sodium chicken broth to a boil and add the brown rice. Reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed.

Step 3

While the rice is cooking, steam the broccoli florets until they are just tender, about 4-5 minutes. Drain and set aside.

Step 4

In a large saucepan over medium heat, melt the unsalted butter. Stir in the all-purpose flour and cook for about 1 minute until well combined and bubbling.

Step 5

Gradually whisk in the unsweetened almond milk, continuing to whisk until the mixture is smooth and starts to thicken, about 3-4 minutes.

Step 6

Adjust the heat to low and add the ground black pepper, garlic powder, and onion powder. Stir in the low-sodium cheddar cheese, mixing until the cheese is completely melted and the sauce is smooth.

Step 7

In a large bowl, combine the cooked brown rice, steamed broccoli, and cheese sauce. Mix well to evenly coat the broccoli and rice with the sauce.

Step 8

Transfer the mixture into a lightly greased 9x13 inch baking dish, spreading it out into an even layer.

Step 9

Sprinkle the panko breadcrumbs evenly over the top of the casserole.

Step 10

Bake in the preheated oven for 15-20 minutes, or until the top is golden brown and the casserole is heated through.

Step 11

Allow the casserole to cool for a few minutes before serving. Enjoy your low sodium broccoli and cheese casserole warm.

Nutrition Facts

Serving size	(1511.9g)

Amount per serving	% Daily Value*
Calories	1913.7

Total Fat 91.3g	0%
Saturated Fat 52.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 242.0mg	0%
Sodium 1456.0mg	0%
Total Carbohydrate 206.3g	0%
Dietary Fiber 18.3g	0%
Total Sugars 9.9g
Protein 78.3g	0%

Vitamin D 211.7IU	0%
Calcium 2305.9mg	0%
Iron 10.5mg	0%
Potassium 2109.0mg	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: 41.9%

Protein: 16.0%

Carbs: 42.1%