Broccoli Rice Chicken Casserole

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-30 Minute Average 4 servings

Ingredients

Amount Ingredient
1 serving 8 fl oz Water
1/4 cups, shredded Cheddar Cheese
1/4 cups Cream Cheese
2 "" cube | about Pasteurized Processed Cheese, UPC: 092825072553
, about , Cooking Spray
1/2 cups Rice, white
2 cups Milk, lowfat 1%
2 cups, chopped or diced Chicken Breast
1 teaspoons Salt
1 teaspoons, ground Pepper
3 cups Broccoli Florets
1/3 cups Celery
3/8 cups Green Bell Pepper
1/3 cups, chopped Onion

Steps

1 Preheat oven to 375 degrees F.
2 Cook rice according to the instructions on packaging.
3 Place milk and water into a saucepan and bring to a boil. Reduce heat and simmer.
4 Add broccoli florets into saucepan and simmer for 5 minutes, then drain liquid.
5 Add onion, celery, green bell pepper, along with cream and processed cheese in a pan and stir over medium/high heat until cheese melts.
6 Add broccoli, chicken and rice to mix, then stir in salt and pepper.
7 Coat a baking dish with cooking spray then add mixture.
8 Sprinkle with cheddar cheese and bake for 10 minutes or until cheese melts.
9 Cool and serve.

Nutrition

Low Carb Low Sodium Low Sugar Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 353.55 kcal 12%
Protein 33.75 g 68%
Total lipid (fat) 15.31 g 24%
Carbohydrate, by difference 18.57 g 6%
Fiber, total dietary 2.21 g 9%
Sugars, total 9.48 g  
Minerals
Calcium, Ca 465.35 mg 47%
Iron, Fe 1.39 mg 8%
Sodium, Na 1010.22 mg 42%
Vitamins
Vitamin C, total ascorbic acid 10.81 mg 18%
Vitamin B-12 0.92 µg 15%
Vitamin A, RAE 144.91 µg  
Vitamin E (alpha-tocopherol) 0.42 mg 2%
Vitamin D 63.76 IU 16%
Lipids
Fatty acids, total monounsaturated 3.29 g  
Fatty acids, total polyunsaturated 0.98 g  
Fatty acids, total trans 0.06 g  
Cholesterol 97.18 mg 32%
Calories 354
% Daily Value*
Total Fat 15g 24%
Saturated Fat 8g 41%
Trans Fat 0g  
Cholesterol 97mg 32%
Sodium 1010mg 42%
Total Carbohydrate 19g 6%
Dietary Fibers 2g 9%
Sugars 9g  
Protein 34g 68%
Vitamin D 2µg  
Calcium 465mg 47%
Iron 1mg 8%
Potassium 442mg 13%
Nutrient Per Serving RDA%
Proximates
Water 258.13 g 13%
Calories (Energy) 353.55 kcal 12%
Energy 1179.22 kJ  
Protein 33.75 g 68%
Total lipid (fat) 15.31 g 24%
Ash 3.88 g  
Carbohydrate, by difference 18.57 g 6%
Fiber, total dietary 2.21 g 9%
Sugars, total 9.48 g  
Sucrose 0.14 g  
Glucose (dextrose) 0.31 g  
Fructose 0.2 g  
Lactose 6.9 g  
Maltose 0 g  
Galactose 0.05 g  
Starch 0.05 g  
Minerals
Calcium, Ca 465.35 mg 47%
Iron, Fe 1.39 mg 8%
Magnesium, Mg 43.13 mg 11%
Phosphorus, P 338.38 mg 48%
Potassium, K 442.32 mg 13%
Sodium, Na 1010.22 mg 42%
Zinc, Zn 1.69 mg 11%
Copper, Cu 0.09 mg 4%
Manganese, Mn 0.21 mg  
Selenium, Se 28.22 µg 40%
Fluoride, F 56.65 µg  
Vitamins
Vitamin C, total ascorbic acid 10.81 mg 18%
Thiamin 0.12 mg  
Riboflavin 0.38 mg  
Niacin 10.07 mg  
Pantothenic acid 1.34 mg  
Vitamin B-6 0.52 mg 26%
Folate, total 29.17 µg  
Folic acid 10.86 µg  
Folate, food 18.31 µg  
Folate, DFE 36.87 µg  
Choline, total 88.21 mg 18%
Betaine 5.35 mg  
Vitamin B-12 0.92 µg 15%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 144.91 µg  
Retinol 142.2 µg  
Carotene, beta 41.41 µg  
Carotene, alpha 0.21 µg  
Cryptoxanthin, beta 0.43 µg  
Vitamin A, IU 970.71 IU 19%
Lycopene 0.12 µg  
Lutein + zeaxanthin 27.73 µg  
Vitamin E (alpha-tocopherol) 0.42 mg 2%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.1 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 1.58 µg  
Vitamin D2 (ergocalciferol) 0 µg  
Vitamin D3 (cholecalciferol) 1.58 µg  
Vitamin D 63.76 IU 16%
Vitamin K (phylloquinone) 4.24 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 8.29 g 41%
4:0 0.18 g  
6:0 0.15 g  
8:0 0.09 g  
10:0 0.22 g  
12:0 0.25 g  
13:0 0 g  
14:0 0.82 g  
15:0 0.08 g  
16:0 2.84 g  
17:0 0.05 g  
18:0 1.06 g  
20:0 0.01 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 3.29 g  
14:1 0.08 g  
15:1 0 g  
16:1 undifferentiated 0.26 g  
16:1 c 0.1 g  
16:1 t 0.02 g  
17:1 0.02 g  
18:1 undifferentiated 2.82 g  
18:1 c 1.27 g  
18:1 t 0.22 g  
20:1 0.04 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.98 g  
18:2 undifferentiated 0.77 g  
18:2 n-6 c,c 0.15 g  
18:2 CLAs 0.03 g  
18:2 i 0 g  
18:2 t not further defined 0.03 g  
18:3 undifferentiated 0.07 g  
18:3 n-3 c,c,c (ALA) 0.02 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.01 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.05 g  
20:5 n-3 (EPA) 0.01 g  
22:4 0 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0.01 g  
Fatty acids, total trans 0.06 g  
Fatty acids, total trans-monoenoic 0.06 g  
Cholesterol 97.18 mg 32%
Phytosterols 3.01 mg  
Stigmasterol 0 mg  
Campesterol 0 mg  
Beta-sitosterol 0 mg  
Amino Acids
Tryptophan 0.36 g  
Threonine 1.22 g  
Isoleucine 1.52 g  
Leucine 2.31 g  
Lysine 2.37 g  
Methionine 0.79 g  
Cystine 0.33 g  
Phenylalanine 1.23 g  
Tyrosine 1.09 g  
Valine 1.54 g  
Arginine 1.56 g  
Histidine 0.88 g  
Alanine 1.44 g  
Aspartic acid 2.56 g  
Glutamic acid 4.85 g  
Glycine 1.24 g  
Proline 1.61 g  
Serine 1.14 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg