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recepie recepie

Broccoli Rice Casserole Recipe

Broccoli casseroles are great as they require little preparation. Once this meal is in the oven, take a little time for yourself!

Stephanie Jamain, RD, Dietitian at Abbott Nutrition

Ready in

1 hour 15 minutes

Makes

4 servings

Vegetarian

Respects a lacto-ovo-vegetarian diet

High Protein

For people who need extra protein (≥ 12 grams of protein per serving)

Gluten-free

For people with celiac disease or gluten intolerance

Savoury Dish

Turn your Ensure® from sweet to savoury

Ingredients

  • 2 bottles (470 mL) Vanilla Ensure ® Regular
  • 15 mL (1 Tbsp) butter
  • 1 small onion, chopped
  • 125 mL (½ cup) celery, chopped
  • One 300-g (10-oz) package frozen, chopped broccoli, thawed
  • 125 g (4 oz) light process cheese, cubed
  • 1 mL (¼ tsp) black pepper
  • 250 mL (1 cup) long-grain rice, uncooked

How to make

  1. Preheat oven to 180°C (350°F).
  2. In a large skillet over medium heat, melt butter.
  3. Sauté onion, celery, and broccoli for 5 minutes.
  4. Add cheese, Ensure® Regular, and pepper. Stir until cheese melts.
  5. Add rice.
  6. Pour mixture into a 23-cm (9-inch) square casserole dish coated with cooking spray.
  7. Bake covered for 45 minutes. Uncover and cook for 15 minutes or until rice is cooked and mixture is hot and bubbly.
  8. Serve immediately.

Tips

Use your favourite frozen vegetable mix instead of broccoli for variety.

Nutrition facts

Serving Size: 250 mL (1 cup)

Calories 430

Fat 10 g

Sodium 640 mg

Carbohydrate 69 g

Dietary fibre 3 g

Protein 16 g

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* From a survey of 1,038 independent-living adults aged 50+ who added 1 serving of Ensure® Protein Max 30 g per day for at least 5 days over a 2-week period, compared to control group (p<0.0001).

Canadian formulation is similar to the one used in the survey. Applies to Chocolate and Vanilla flavours.

† Compared to one serving (235 mL) of Ensure® Regular.
‡ Per 330-mL serving.

§ Brand of oral nutritional supplements.

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