Cheesy Broccoli and Rice Casserole

A deliciously creamy and cheesy casserole packed with nutritious broccoli and wholesome rice, perfect for a comforting family meal.

Ingredients:

• 300g broccoli
• 1 onion
• 200g rice
• 200g cheese
• 50g butter
• 1 garlic clove
• 500ml milk

Instructions:

1. Preheat the oven to 180°C (350°F).
2. In a large pot, melt the butter over medium heat. Add finely chopped onion and minced garlic, sauté until softened.
3. Add the rice and stir to coat it in the butter and onion mixture, then add the milk and bring to a gentle boil.
4. Once boiling, cover and reduce heat to low. Cook for 15 minutes, or until the rice is tender and the liquid is absorbed.
5. In a baking dish, combine the cooked rice, steamed broccoli, and half of the cheese. Mix well.
6. Top with the remaining cheese and bake uncovered for about 20 minutes, or until bubbly and golden on top.

Summary:

• Calories: 350
• Fat: 15
• Protein: 15
• Carbs: 45
• Potassium: 800mg
• Magnesium: 90mg