Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
692
Calories
44g
Protein
9g
Fat
113g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cups cooked rice, cooled
- 1 1/2 cups cooked lentils, cooled
- 1 cup diced tomato
- 1 cup chopped broccoli
- 2 cups shredded mozzarella cheese
- 1/4 cup thinly sliced green onions
- 1/2 cup plain yogurt
- 1/4 cup reduce-calorie sour cream
- 1 tablespoon Dijon-style mustard
- 1/2 teaspoon sugar
- 1/2 teaspoon salt
- 1/8 teaspoon ground red pepper
- Lettuce leaves for garnish
- =
Directions
1
Combine rice, lentils, tomato, broccoli, cheese and green onions in large mixing bowl. Blend yogurt, sour cream, mustard, sugar, salt and pepper. Toss with rice mixture; chill. Serve on lettuce leaves.
Recipe sourced from
fandom