Cheesy Broccoli and Rice Casserole (diabetic)
Printed from Inclusive Kitchen — Cheesy Broccoli and Rice Casserole
Cheesy Broccoli and Rice Casserole is a comforting dish that has graced American tables for decades, often appearing at potlucks and family gatherings. This diabetic-friendly version retains all the creamy goodness of the original while making sensible swaps to keep the carb count in check. Instead of white rice, we use brown rice, which not only adds a nutty flavor but also provides more fiber, helping to keep blood sugar levels stable.
The casserole is packed with vibrant broccoli florets, which add a pop of color and a wealth of nutrients. The cheese, a classic comfort food staple, is reduced in quantity but still delivers that satisfying melty goodness we all crave. And let’s be honest, who can resist a dish that combines cheese and broccoli? It’s like a hug in a bowl, minus the carbs that make you feel like you need a nap afterward.
As you prepare this dish, you’ll find that it’s not just easy on the waistline but also a breeze to make. With just a few simple steps, you can whip up a casserole that’s perfect for weeknight dinners or as a side for special occasions. Plus, it’s a great way to sneak in some veggies for those picky eaters at the table. Just remember, if they ask if there’s broccoli in it, just say it’s a surprise ingredient—after all, who doesn’t love a good surprise?
This casserole is not just a meal; it’s a testament to how we can enjoy our favorite flavors while being mindful of our health. So, gather your ingredients, preheat that oven, and let’s get cooking. You’ll be serving up smiles and satisfied bellies in no time!
Ingredients
- 1.5 cups brown rice
- 4 cups broccoli florets
- 1 cup low-fat cheddar cheese
- 2 cups low-sodium vegetable broth
- 0.5 cups non-fat Greek yogurt
- 0.5 cups onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 0.5 teaspoon paprika
Instructions
- Preheat your oven to 350°F (175°C). This temperature is ideal for baking the casserole evenly, ensuring everything is cooked through without burning.
- In a medium saucepan, bring 3 cups of water to a boil. Once boiling, add 1.5 cups of brown rice and a pinch of salt. Reduce the heat to low, cover, and simmer for about 40 minutes, or until the rice is tender and the water is absorbed.
- While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 0.5 cups of chopped onion and sauté for about 5 minutes, until the onions are translucent and fragrant.
- Stir in 2 minced garlic cloves and cook for an additional minute. This step enhances the flavor base of your casserole, making it aromatic and delicious.
- Add 4 cups of broccoli florets to the skillet and sauté for about 3-4 minutes until they are bright green and slightly tender. This helps to retain their vibrant color and nutrients.
- In a large mixing bowl, combine the cooked brown rice, sautéed onion and broccoli mixture, 1 cup of low-fat cheddar cheese, 2 cups of low-sodium vegetable broth, and 0.5 cups of non-fat Greek yogurt. Mix well until everything is evenly coated.
- Season the mixture with 0.5 teaspoons of black pepper, 0.5 teaspoons of salt, and 0.5 teaspoons of paprika. These spices will add depth to the flavor profile of your casserole.
- Transfer the mixture into a greased 9x13-inch baking dish. Spread it out evenly to ensure even cooking and a nice golden top.
- Sprinkle an additional 0.5 cups of low-fat cheddar cheese on top of the casserole. This will create a deliciously cheesy crust as it bakes.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes. This helps to steam the broccoli and keep the casserole moist.
- After 30 minutes, remove the foil and bake for an additional 15 minutes, or until the cheese is bubbly and golden brown. You’ll know it’s done when the edges are slightly crispy.
- Once baked, remove the casserole from the oven and let it cool for about 5 minutes before serving. This resting time allows the flavors to meld together beautifully.
- Serve warm, and enjoy the cheesy goodness that’s both satisfying and diabetic-friendly. Pair it with a simple green salad for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
Nutrition (per serving)
- Calories: 220
- Carbs g: 30
- Protein g: 12
- Fat g: 7
- Sugar g: 2
