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30 Minute Healthy Broccoli Cheese Rice

Check out the 30 Minute Healthy Broccoli Cheese Rice calories and how many carbs in 30 Minute Healthy Broccoli Cheese Rice. Learn all the nutrition facts about what you eat at GymAmerica.
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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: Click on the ingredient links to learn the nutritional information for all the 30 Minute Healthy Broccoli Cheese Rice ingredients. The serving size for any ingredient in 30 Minute Healthy Broccoli Cheese Rice may be adjusted using the nutrition facts serving size calculator. Use it to help cut calories, carbs and more from your recipes.
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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