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Light Broccoli Cheddar Rice Casserole

Light on calories and fat. But definitely not light on the flavor. Promise.

By tastykitchen · From Open Recipes · 10 ingredients
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Light Broccoli Cheddar Rice Casserole

Why it works: Garlic and broccoli match in chemistry and in kitchens. They rank in the top 1% of all ingredient pairs, and cooks put them together in 2,072 recipes. Both carry linalool, which smells floral, citrus. The science ↓

Light Broccoli Cheddar Rice Casserole

Serves 6
Prep10 min
Cook45 min

Ingredients

Directions

Step-by-step directions aren't available for this recipe. See the full recipe at the source →

Nutrition, whole recipe (rough)

856Calories
69 gProtein
34 gFat
71 gCarbs
What these numbers assume: 10 portions
IngredientPortion assumedkcal
Rice1 cup cooked (158g) white206
Pine Nut1 oz (28g)191
Chicken100g cooked165
Cheddar Cheese1 oz (28g)113
Yogurt170g plain Greek100
Broccoli1 cup chopped (156g)55
Mushrooms1/2 cup sliced (35g)15
Clove1 tsp ground (2g)7
Garlic1 clove (3g)4
Salt1 tsp (6g)0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

By tastykitchen. Recipe from Open Recipes.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Garlic + broccolitop 1% of all pairs
    Smell alikestrong
    Cooked together2,072 recipes

    Shared aroma: linalool (floral, citrus).

  2. Chicken + mushroomtop 4% of all pairs
    Smell alikemoderate
    Cooked together4,172 recipes

    Shared aroma: 1-butyl acetate (fruity, banana).

  3. Rice + chickentop 5% of all pairs
    Smell alikemoderate
    Cooked together4,769 recipes

    Shared aroma: (e,e)-2,4-decadienal (fatty, deep fried).

  4. Pine + clovetop 6% of all pairs
    Smell alikestrong
    Cooked together209 recipes

    Shared aroma: estragole (anise, licorice).

  5. Pine + broccolitop 6% of all pairs
    Smell alikestrong
    Cooked together67 recipes

    Shared aroma: linalool (floral, citrus).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

Swap the nuts

How well each one fits the dish's main ingredients (pine, rice, chicken, mushroom, clove, garlic, broccoli):

  1. Cashew nutfits better
  2. Chickpeafits better
  3. Sesamefits better
  4. Nutsthe original

Fit is the average pairing score against pine, rice, chicken, mushroom, clove, garlic, broccoli. Candidates are from the same food group and used in at least 100 recipes.