![Paul Scally](https://art.whisk.com/image/upload/f_webp,h_36,w_36,c_fill,dpr_2.0/v1725460312/v3/users/uploads/d7fde3406931785bd5280dc91fb5d192.png)
By Paul Scally
Cheesy Rice and Broccoli
5 steps
Prep:10minCook:30min
This healthier cheesy rice and broccoli uses my homemade Gooey Cheese Sauce, and is dead simple to put together. Just simmer the rice, roast the broccoli, and mix with the sauce. Nice and simple vegetarian meal with still a decent amount of protein for not having any meat
Updated at: Wed, 05 Feb 2025 00:50:58 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
26
High
Nutrition per serving
Calories507.1 kcal (25%)
Total Fat21.8 g (31%)
Carbs58.7 g (23%)
Sugars6.4 g (7%)
Protein25.2 g (50%)
Sodium1406.9 mg (70%)
Fiber11 g (39%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Rice
Broccoli
![2 lb (908 g) frozen broccoli, defrosted](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764802/graph/fooddb/3bcf1b43caa8e22ada24237462e198be.jpg)
908gfrozen broccoli
defrosted
![4 tbsp (59 g lemon juice)](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1572901791/custom_upload/2a63a78282f91f6457577f4f2bbc1b8f.jpg)
59glemon juice
![1 tbsp (10 g) paprika](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764733/graph/fooddb/48609e4fc3e8f260576e55adfc12e0a7.jpg)
10gpaprika
![1 tbsp (10 g) chili powder](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764733/graph/fooddb/48609e4fc3e8f260576e55adfc12e0a7.jpg)
10gchili powder
![1 tbsp (10 g) garlic powder](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550765037/graph/fooddb/7a4c00c9275be9d151cdc54c9c2e1066.jpg)
10ggarlic powder
![1 tbsp (10 g) onion powder](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764639/graph/fooddb/f1fe2fc9e0919c4d60a8aaa808296684.jpg)
10gonion powder
![1/2 tsp (3 g) salt](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550765002/graph/fooddb/eb238db694872ac4ebb19f67029d0f81.jpg)
3gsalt
Cheese Sauce
Instructions
Step 1
Add rice, bouillon powder, and water to a medium pot. Cover and bring to a boil over high heat. Reduce to medium, and let simmer for about 20 minutes, until fully cooked and water is absorbed. Set aside
![brown rice](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764810/graph/fooddb/25622c80d96233ad3bbc21ed8b752911.jpg)
![bouillon powder](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1552312273/custom_upload/37a72f50ab7447ed9a58f777e90e2eb6.jpg)
![water](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764503/graph/fooddb/948118c5009748cca5f232ad8df3b3a5.jpg)
Step 2
Add your broccoli to a bowl, and season with lemon juice, paprika, chili powder, garlic powder, onion powder, and salt. Transfer to a parchment lined cookie sheet, and roast at 400F for about 30 minutes, until tender and lightly charred, set aside
![frozen broccoli](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764802/graph/fooddb/3bcf1b43caa8e22ada24237462e198be.jpg)
![lemon juice](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1572901791/custom_upload/2a63a78282f91f6457577f4f2bbc1b8f.jpg)
![paprika](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764733/graph/fooddb/48609e4fc3e8f260576e55adfc12e0a7.jpg)
![chili powder](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764733/graph/fooddb/48609e4fc3e8f260576e55adfc12e0a7.jpg)
![garlic powder](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550765037/graph/fooddb/7a4c00c9275be9d151cdc54c9c2e1066.jpg)
![onion powder](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764639/graph/fooddb/f1fe2fc9e0919c4d60a8aaa808296684.jpg)
![salt](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550765002/graph/fooddb/eb238db694872ac4ebb19f67029d0f81.jpg)
Step 3
In a cold, wide, flat pan, combine together lemon juice and baking soda. Stir until it no longer bubbles
![baking soda](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550763062/graph/fooddb/ff39c4384e56bd61b9676a090d255b2c.jpg)
![lemon juice](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1572901791/custom_upload/2a63a78282f91f6457577f4f2bbc1b8f.jpg)
Step 4
Add the milk and cheese to the pan, and melt over medium low heat until smooth and thickened. The sauce should leave ribbons when drizzled down
![shredded cheddar cheese](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1572901907/custom_upload/00206ac1e29b94272a675974cb167d17.jpg)
![skim milk](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764816/graph/fooddb/57bd6626f76c531c3cef6f13e3dbec9d.jpg)
Step 5
![In a large bowl, combine together the rice, broccoli, and cheese sauce. Divide into 4 servings](https://art.whisk.com/image/upload/fl_progressive,h_600,w_600,c_limit,dpr_2.0/v1738714896/v3/user-recipes/01cae1b31a4fa00e7e44c690d9ce3568.jpg)
In a large bowl, combine together the rice, broccoli, and cheese sauce. Divide into 4 servings
View on poormanprotein.com
↑Support creators by visiting their site 😊
Notes
0 liked
0 disliked
There are no notes yet. Be the first to share your experience!