Low-Cal Diner. A place to get Low Calorie & Low Fat Recipes!

BROCCOLI CHEESE & RICE CASSEROLE

1 Cup Instant Rice, uncooked
1/4 Cup Onion, Chopped
1/4 Cup Fat Free Milk

4 OZ Light Cheese, cubed
(Velveeta Light is good)
2 (10 OZ) Frozen Broccoli,
thawed & chopped 1 (10 OZ) Can Reduced Fat
Cream of Mushroom or Cream Of
Chicken Soup

Preheat oven to 350°. Combine all ingredients in a large bowl. Stir well. Bake for 45 minutes.

SERVINGS 8; CALORIES 137; FAT 3 g; PROTEIN 6.6 g; CARBS 19.2 g;
FIBER 2.2 g; CHOL 8 mg; IRON 1.1 mg; SODIUM 410 mg; CALC 160 mg
SERVING SIZE= 1/2 Cup

BROCCOLI CHEESE & RICE CASSEROLE

1 Cup Instant Rice, uncooked 1/4 Cup Onion, Chopped 1/4 Cup Fat Free Milk

4 OZ Light Cheese, cubed (Velveeta Light is good) 2 (10 OZ) Frozen Broccoli, thawed & chopped 1 (10 OZ) Can Reduced Fat Cream of Mushroom or Cream Of Chicken Soup

Preheat oven to 350°. Combine all ingredients in a large bowl. Stir well. Bake for 45 minutes.

SERVINGS 8; CALORIES 137; FAT 3 g; PROTEIN 6.6 g; CARBS 19.2 g; FIBER 2.2 g; CHOL 8 mg; IRON 1.1 mg; SODIUM 410 mg; CALC 160 mg SERVING SIZE= 1/2 Cup

Copyright © Low Cal Diner All Rights Reserved. Updated 12/7/99

1 Cup Instant Rice, uncooked
1/4 Cup Onion, Chopped
1/4 Cup Fat Free Milk

4 OZ Light Cheese, cubed
(Velveeta Light is good)
2 (10 OZ) Frozen Broccoli,
thawed & chopped 1 (10 OZ) Can Reduced Fat
Cream of Mushroom or Cream Of
Chicken Soup

SERVINGS 8; CALORIES 137; FAT 3 g; PROTEIN 6.6 g; CARBS 19.2 g;
FIBER 2.2 g; CHOL 8 mg; IRON 1.1 mg; SODIUM 410 mg; CALC 160 mg
SERVING SIZE= 1/2 Cup

Copyright © Low Cal Diner All Rights Reserved.
Updated 12/7/99