30 Minute Healthy Broccoli Cheese Rice

Check out how many calories in 30 Minute Healthy Broccoli Cheese Rice. Get answers to all your nutrition facts questions at FitClick.
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filed under Main Dishes

Main Dishes
 
Serving size: 1-1/2 individual cups
Recipe category: Main Dishes
Prep time: 
Cook time: 
Difficulty: Normal
Calories: 347 (17% DV)
Fat: 12g (18% DV)
Carbohydrates: 46g (15% DV)
Protein: 14g (28% DV)
Ingredients:  Makes 4 servings (6 individual cups)
2/3  cup
 
2/3 
 
2  tablespoons
 
1-1/3  teaspoons
 
1/3  teaspoon
 
4  tablespoons
 
2/3  cup
 
1/3  cup
 
1/3  cup
 
14  ounces
 
1  topping
 
 

Tip: For nutritional information on all the ingredients in 30 Minute Healthy Broccoli Cheese Rice just click on each ingredient name. Then adjust the serving size for any 30 Minute Healthy Broccoli Cheese Rice ingredient with the serving size tool in the nutrition facts area to the right to see how you can save calories, carbs and more.
Directions:  
1
Cook the rice according to package directions. Bring a small pot of water to boil (enough to cover the broccoli). Add the broccoli, cook for 1 minute or until the broccoli turns bright green, and remove from heat immediately. Drain and transfer to a bowl of very cold water. This keeps the broccoli bright green and pretty.

2)In a deep pot, melt the butter. Add the garlic and saute until fragrant, about 1 minute. Add the almond meal and salt and cook for 2-3 minutes (it will be thick and clumpy). Add the milk a little bit at a time, whisking after each addition to smooth out the sauce and letting the mixture simmer until thickened slightly. Add half of the cheese and stir until melted.

3
Chop the cooked broccoli into fine bits, leaving a few larger florets (just for a more interesting texture). Stir the broccoli, cooked rice, white beans, and any additional broth or milk as needed until the mixture is well combined. Sprinkle with remaining cheese and cover the pan until the cheese is melted. Top with almonds and green onions and season with more salt and pepper.
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