Creamy Rice and Broccoli Bake
Creamy Rice and Broccoli Bake is a comforting casserole dish featuring rice and broccoli florets bound in a rich, creamy sauce, often made with cheese or a béchamel base. It is a popular home-cooked meal in American cuisine, known for its simplicity and satisfying texture. The dish is typically baked until golden and bubbly, making it a hearty side or main course.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the rice and may contain significant fat from the creamy sauce and cheese, with moderate protein depending on additions like chicken or extra cheese. It provides key nutrients like fiber and vitamins from broccoli, along with calcium if dairy is used. A typical serving can range from 300 to 500 calories, depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 12 g |
| Carbs | 42 g |
| Fat | 12 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 580 mg |
| Calcium | 250 mg |
| Iron | 2.5 mg |
| Potassium | 380 mg |
| Vitamin A | 80 mcg RAE |
| Vitamin C | 35 mg |
| Vitamin K | 45 mcg |
| Folate | 70 mcg DFE |
| Phosphorus | 180 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this bake reflects the American tradition of casseroles as convenient, family-friendly meals that emerged in the mid-20th century, often using pantry staples. Nutritionally, it can be a balanced way to incorporate vegetables into a comforting dish, though lighter versions with reduced-fat ingredients are popular for health-conscious adaptations.
