Broccoli, Cheese, and Rice Casserole

1 cup uncooked instant rice (I used instant brown rice)
1/2 cup chopped onion
1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom
soup, undiluted

Preheat oven to 350 degrees.
Combine all ingredients in a large bowl, and spoon into a 2-quart casserole.
Bake at 350 degrees for 45 minutes.

Yield: 8 servings (serving size: 1/2 cup)

CALORIES 137 (29% from fat); FAT 4.4g (satfat 1.7g, monofat 1.4g, polyfat 0.9g);
PROTEIN 6.6g; CARBOHYDRATE 19.2g; FIBER 2.2g; CHOLESTEROL 8mg; IRON 1.1mg;
SODIUM 410mg; CALCIUM 160mg;
Cooking Light, NOVEMBER 1999