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Submitted by BBCC

Healthy BBCC

Brown Rice, Broccoli & Cheese Casserole
A yummy, delicious, healthy, low fat casserole for you and you're family!"


1 tablespoons light butter

4 cloves garlic, minced

1/4 cup flour

2 cups fat free milk

1 teaspoon dijon mustard

1/2 teaspoon sea salt and a few cracks fresh black pepper

2 1/2 cups Reduced Fat Shredded Mozzarella cheese

1/3 cup FRESH shredded Parmesan cheese

3 cups cooked brown rice

2 - 3 cups cooked organic frozen broccoli florets


Spray a casserole dish with nonstick spray and preheat the oven to 400 degrees F. In a large saucepan, melt the butter over low heat; add garlic and saute for about 2 minutes until lightly browned.

Whisk in the flour and cook for about 3-4 minutes, whisking constantly. Slowly whisk in milk, mustard and salt/pepper and simmer for about 4 minutes, whisking occasionally. Add 2 cups of mozzarella cheese and Parmesan; stir until the cheese is just about melted and then remove from heat.

Stir in the rice and broccoli florets, pour into casserole pan, sprinkle remaining 1/2 cup cheese over top. Bake for about 30 minutes uncovered until bubbly and lightly golden on top. Allow to set 5 minutes before serving. Enjoy!

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Nutritional Information
Per Serving

no nutrition information available

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