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Nutrition info - Recipes

Baked Rice & Broccoli

This broccoli and rice casserole dresses up your side dish, and goes well with just about any protein. If you want to further boost this already nutritional dish, use brown rice instead of white.


Baked Rice & Broccoli

Ingredients

For 4 people

  • 10 ounce(s) broccoli florets
  • 2 cup(s) white rice
  • 1/2 cup(s) (one stick) soy margarine
  • 1/2 cup(s) unbleached all-purpose flour
  • 30 ounce(s) boiling water
  • 2 teaspoon(s) salt
  • 1 tablespoon(s) soy sauce or tamari
  • 1 1/2 teaspoon(s) spices, garlic powder
  • 1 teaspoon(s) spices, onion powder
  • 1 pinch(es) turmeric
  • 16 tablespoon(s) nutritional yeast flakes
  • 1 pinch(es) paprika
  • 1 pinch(es) salt, to taste
  • 1 pinch(es) pepper, to taste

Directions

Steam the broccoli about 6 minutes. Prepare the rice according to the pkg. directions. Spread the cooked rice evenly over the bottom of a 9-by-13 inch baking dish. Sprinkle the broccoli over the rice and set aside. Preheat the oven to 350 degrees. Melt the margarine in a medium frying pan over “low” heat. Beat in the flour with a whisk over medium heat until the mixture is smooth and bubbly. Then whisk in the boiling water, salt, soy sauce, garlic and onion powders and turmeric. Cook the sauce until it thickens and bubbles, and then whip in the yeast. Add salt and pepper to taste. Pour the sauce over the broccoli and rice; sprinkle the top with paprika and bake for 15 minutes. Place pan under broiler for a few minutes until the sauce is browned and crusty. This cheese sauce is great for lots of other things too.
Ready in 50 min

Nutrition facts

  • Kcal: 501.73 kcal
  • Fibers (g): 9.73g
  • Sodium (mg): 1726.14mg
  • Carbs: 48.14g
  • Fat: 25.14g
  • Saturated fat (g): 4.73g
  • Proteins: 23.21g