Olive spray oil
3 teaspoons extra-virgin olive oil, divided
1 cup short grain brown rice
1/2 teaspoon fine sea salt, divided
1 small yellow onion, finely chopped
2 1/2 cup small broccoli florets
1 (15-ounce) can (not condensed) cream of mushroom soup
1 cup finely shredded cheddar cheese, divided
Ground black pepper to taste


Lightly coat a 7×11-inch baking dish with spray oil.

Heat 1 1/2 teaspoons of the oil in a medium saucepan over medium-high heat. Add rice and cook, stirring often, until translucent and toasted, 1 to 2 minutes. Add 1 1/2 cups water and 1/4 teaspoon of the salt and bring to a boil. Cover, lower heat to medium-low and simmer until water is absorbed and rice is almost tender, about 35 minutes. Remove from the heat and let sit, covered, for 5 minutes, then uncover, fluff with a fork and set aside.

Preheat the oven to 350°F. Heat remaining 1 1/2 teaspoons oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Add broccoli and cook for 3 to 4 minutes. Add rice, then stir in soup, 1/2 cup of the cheese, remaining 1/4 teaspoon salt and pepper.

Transfer rice mixture to the prepared baking dish and sprinkle evenly with remaining 1/2 cup cheese. Bake until golden brown and bubbly, about 30 minutes.

Nutritional Info

Per Serving:
260 calories (100 from fat)
11g total fat
5g saturated fat
25mg cholesterol
470mg sodium
32g carbohydrates
3 g dietary fiber
1g sugar
8g protein