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Brown Rice, Broccoli, Cheese and Walnut Surprise

Brown Rice, Broccoli, Cheese and Walnut Surprise

Name: Brown Rice, Broccoli, Cheese and Walnut Surprise
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: ½ cup chopped walnuts; 1 tablespoon butter; 1 onion, chopped; ½ teaspoon minced garlic; 1 cup uncooked instant brown rice; 1 cup vegetable broth; 1 pound fresh broccoli florets; ½ teaspoon salt; ⅛ teaspoon ground black pepper; 1 cup shredded Cheddar cheese

Rating: 4.47 stars

202 Ratings
136 Reviews
10 Photos

This recipe was born one night when I didn't have too much to do. I guess the only surprise about it is that it tastes so good!

By Candice

Recipe Summary

prep:

15 mins

cook:

25 mins

total:

40 mins

Servings:

Yield:

4 servings

Nutrition Info

Directions

Step 1

Preheat oven to 350 degrees F (175 degrees C). Place walnuts on small baking sheet, and bake for 6 to 8 minutes or until toasted.

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Step 2

Melt butter in a medium saucepan over medium heat. Cook onion and garlic in melted butter for 3 minutes, stirring frequently. Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid is absorbed, about 7 to 8 minutes.
Step 3

Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper. Cover, and microwave until tender.
Step 4

Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheese on top.

Nutrition Facts

Per Serving:

367.7 calories; protein 15.1g 30% DV; carbohydrates 30.4g 10% DV; fat 22.9g 35% DV; cholesterol 37.3mg 12% DV; sodium 643mg 26% DV. Full Nutrition

Reviews (136)

Most helpful positive review

MISS_SCARLET

11/27/2005

I've adapted this recipe at bit I don't use instant rice I use a regular brown and wild rice mix. I cook the rice using vegetable broth and then add to it the cooked onion and garlic (I use double the garlic). I steam the broccoli and then add it to the rice onion and and garlic mix the cheese through it (I use about 1/2 cup more cheese than what is called for - I like it cheesy) and bake in the oven until the cheese is melted and then sprinkle the toasted walnuts on top. It's a great recipe I've shared it with several people who all think it's great. Read More

Helpful

(131)

Most helpful critical review

Foodie

07/24/2007

I would give it a 3.5. I think it needed more seasoning. Read More

Helpful

(16)

202 Ratings

5 star values: 124
4 star values: 55
3 star values: 18
2 star values: 3
1 star values: 2

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

MISS_SCARLET

11/26/2005

Helpful

(131)

Jenn

12/10/2006

This gets 5 stars with the changes I made to it. Before I found it lacked a little something. I took the advice of many reviewers and made this as a casserole instead. I used real brown rice instead of instant and olive oil instead of butter. I used low-fat cheese too and I don't think it affected the taste. I added extra broccoli because we love it and steamed it in the microwave for about 4 minutes before adding it to the rice onion cheese mixture. The major change I made was adding shelled toasted pumpkin seeds instead of walnuts. They seem to add just the right touch of crunch and salt to the recipe. Then I baked the whole thing at 350 for about 20 minutes. My kids love this too. Read More

Helpful

(80)

KAILASMITH

01/21/2004

I love all these ingredients except the walnuts. I think brown rice is a hidden secret in our pantry and it alone helped me lose almost 30 pounds!! Any recipe with brown rice I will try. I really liked it except I had to steam the broccoli with water or it shrivels up w/o it. I also put mine in a casserole dish and baked it in the 350 degree oven for 25 mins. and it was all gooey and good!! I also use low-fat cheese cause then its not as greasy. Thanks for this one! Read More

Helpful

(38)

Khristine

10/18/2007

DELICIOUS! I just changed it a little bit: In a 10 inch skillet I sauteed about 1/4 lg. onion diced small on low for about 10 mins. in butter and oilve oil. Then I added about 4 sm. cloves of garlic chopped small and cooked for about 1 min. more. Added instant brown rice and fried it for a couple of mins. in the mixture. Added 1 c. CHICKEN broth brought it up to a boil then covered it and turned it to super low and cooked it until all the liquid absorbed (10 mins?). Tossed in the frozen broccoli I had already steamed and about 1 c. finely shredded "mexican style" cheese (that's what I had in the fridge). I divided it in two servings (my hubby and I loved it THAT MUCH!) and topped it with the toasted walnuts. YUM! Oh we also had some baked salmon along with it. The salmon took a backseat to this wonderful rice dish. Thanks Candice! Read More

Helpful

(34)

CHRISTINE1906

01/21/2004

I was making this recipe and thinking to myself that the ingredients were too easy and wondering how it would combine. I thought it would be pretty boring but my husband and I really enjoyed the flavours. This was a great recipe and I wouldn't hesitate to make it again. Next time I will use normal brown rice (not instant) and cook some brown lentils in with the rice when boiling with the stock. I love the combination of lentils onion and brown rice so I think it will make this recipe a 5 1/2 star one!! Read More

Helpful

(27)

COURTNEYSUNSHINE

01/21/2004

Very good very quick recipe! We used almonds instead of walnuts and added a drained can of kidney beans to make a complete meal since we do not eat meat. Wonderful! Thanks for the great recipe and please keep keep creating in your kitchen! Read More

Helpful

(17)

Foodie

07/24/2007

I would give it a 3.5. I think it needed more seasoning. Read More

Helpful

(16)

Noochie Mama

03/05/2007

I was looking for something that would be comforting but not too unhealthy and this was perfect. I used regular brown rice and cooked it with the onions and garlic per the recipe but used 2 1/2 c. of broth and simmered it covered for 60 minutes. I also cooked the broccoli in my steamer until it was bright green and tender/crisp. I really liked the different textures in this dish. I leave the cheese out since I've stopped eating dairy and it was still tasty and very low in saturated fat. Read More

Helpful

(13)

DON-DON

01/22/2003

Everyone loved it (including the picky 10 year-old)! I used a whole boil-in-the-bag thing of brown rice (minute rice) and used lots of garlic. A reduced fat cheddar topped it and was well-received (less greasy that regular and just as yummy) Read More

Helpful

(10)

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Nutritional Information

Brown Rice, Broccoli, Cheese and Walnut Surprise

Servings Per Recipe: 4
Calories: 367.7

% Daily Value *

protein: 30 %

carbohydrates: 10 %

exchange other carbs:

dietary fiber: 23 %

sugars:

fat: 35 %

saturated fat: 44 %

cholesterol: 12 %

vitamin a iu: 27 %

niacin equivalents: 26 %

vitamin b6: 21 %

vitamin c: 173 %

folate: 24 %

calcium: 30 %

iron: 11 %

magnesium: 21 %

potassium: 14 %

sodium: 26 %

thiamin: 14 %

calories from fat:

percent of calories from carbs:

percent of calories from fat:

percent of calories from protein:

percent of calories from sat fat:

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.