Broccoli, Cheese, and Rice Casserole 
From    Cooking Light
 

1 cup uncooked instant 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°.
Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at 350° for 45 minutes.

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

NUTRITION PER SERVING
CALORIES 137(29% from fat); FAT 4.4g (sat 1.7g,mono 1.4g,poly 0.9g); PROTEIN 6.6g; CHOLESTEROL 8mg; CALCIUM 160mg; SODIUM 410mg; FIBER 2.2g; IRON 1.1mg; CARBOHYDRATE 19.2g

http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=479075&package_id=1195978_479119

WW Points: 3
Cal: 137 ; Fat: 4 ; Fiber: 2