Hearty Ham, Cheese, Rice and Broccoli Casserole


SparkRecipes
55 mins (prep 25, cooking 30)
10 ingredients
10 servings


Categories:  beef~pork dinner , dinner , beef~pork ,
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Ingredients

  • 4 cups cooked medium grain brown rice (for fiber and protein)
  • 2 cups chopped broccoli (for a vitamin and fiber kick)
  • 1 cup chopped ham (you can subtitute lean for a lower calorie choice)
  • 2 cups shredded cheddar cheese (for calcium and flavor)
  • 1/2 cup reduced fat sour cream
  • 1/2 cup low-fat/fat-free cream of broccoli soup
  • italian-style bread crumbs
  • (seasonings to taste, but watch extra salt, because ham is naturally salty!)

Nutrition

Serving Size (0.65 g)
Servings 10
Amount per Serving
Calories 0.0 Calories from Fat 0.0
% Daily Value *
Total Fat 0.0g 0.0%
Saturated Fat 0.0g 0.0%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 0.0mg 0.0%
Total Carbohydrate 0.0g 0.0%
Dietary Fiber 0.0 g 0.0%
Sugars 0.0 g %
Protein 0.0g 0.0%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 0.0mg% Iron 0.0mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
chopped broccoli, chopped ham, shredded cheddar cheese, reduced fat sour cream, low-fat, cream of broccoli soup, italian-style bread crumbs,
 

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