• Rice 1 cup
  • Garlic clove 1
  • Onion 1 medium
  • Butter 1/4 cup • 717 kcal
  • Sunflower oil 2 tbsps • 900 kcal
  • Asparagus cream 2 cups
  • Flour 2 tbsps
  • Broccoli 1 medium
  • Sour cream 1 cup
  • Grated cheese 1 cup
  • Garlic powder 1/2 tsp
  • Pepper powder 1/2 tsp
  • Paprika 1/2 tsp
  • Dijon mustard 1 tsp
Calories refers to 100 gr of product

In this recipe some people have the habit of adding canned chicken and mushroom creams, I opted for the most natural alternative, since it is a dish that is highly recommended for the little ones in the house, so that the healthier the better. The pan or broccoli rice casserole is excellent to make it in those days when you do not want to prepare anything very complicated but you want to eat delicious, it is quick and very easy to make, so we will have a great and delicious dish in a few minutes and without a lot of effort. Our children will adore this recipe and at the same time they will be eating healthy and nutritious, I leave you here as to do it in its most basic form, but you have the option of adding vegetables to your liking. Prepare this casserole and you will see how your family falls in love with you.



First prepare a white rice according to the package instructions. Cut the large stem of the broccoli and separate the small stems; Wash and soak the broccoli in water with vinegar for about ten minutes.

Drain the water with vinegar and rinse the broccoli again. Cook the broccoli in boiling water for about 5 to 10 minutes; Drain the hot water, stop the cooking by adding very cold water so that the broccoli maintains its intense green color.

Peel the onion and cut it into Brunoised. In a pan put the butter with a tablespoon of sunflower oil, the oil helps the butter does not turn black, add the chopped onion, crushed garlic, 2 tablespoons of flour and milk stirring constantly. Finally add the asparagus cream.

In a refractory put the rice already ready and a few sprigs of broccoli previously cooked. To the white sauce add a cup of grated cheese, a spoonful of Dijon mustard and half a teaspoon of sweet paprika and empty it over the rice to cover it, putting more grated cheese on top.

Grill in the oven for about 10 minutes. If you wish you can add a little more Parmesan cheese.

Nutrition Facts

Servings: 6 Amount per serving   Calories 449 % Daily Value* Total Fat 27.8g 36% Saturated Fat 14.4g 72% Cholesterol 57mg 19% Sodium 515mg 22% Total Carbohydrate 39.8g 14% Dietary Fiber 3.4g 12% Total Sugars 2.7g   Protein 12.1g