Brown Rice and Broccoli Casserole
Brown Rice and Broccoli Casserole is a comforting, baked dish that combines wholesome brown rice, tender broccoli florets, and a creamy, often cheese-based sauce, all bound together and baked until golden. It's a staple of American home cooking, particularly popular in the Midwest and South, and is a common way to create a hearty, one-dish meal.
🍽️ Nutrition at a glance
This casserole is typically balanced, providing complex carbohydrates from the brown rice, fiber and vitamins from the broccoli, and protein from the cheese and any added dairy or meat. A standard serving generally falls in the range of 300-450 calories, with the exact amount depending on the richness of the sauce and any added ingredients.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 10 g |
| Carbs | 35 g |
| Fat | 8 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Potassium | 400 mg |
| Vitamin C | 45 mg |
| Vitamin K | 90 mcg |
| Folate | 100 mcg |
| Manganese | 1.8 mg |
| Iron | 2.5 mg |
| Calcium | 120 mg |
| Vitamin A | 600 IU |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, it's an excellent example of how a simple, vegetable-forward dish can be made satisfying and kid-friendly through the use of a creamy, cheesy sauce. Culturally, it represents the practical, hearty, and communal nature of American casseroles, often served at potlucks, family dinners, and holiday gatherings as a reliable crowd-pleaser.
