Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
847
Calories
42g
Protein
43g
Fat
73g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Onion | 1 medium (110g) | 44 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
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
- =
- 2 1/2 cup cooked brown rice
- 3 green onions, chopped
- 1 cup low-fat cottage cheese
- 1 tsp dill weed
- 1/4 cup freshly grated parmesan
- -cheese
- 1/2 cup low-fat milk
- 1/2 tsp dijon-style mustard
- nonstick vegetable spray
- =
Directions
1
Combine all but the last ingredient in a mixing bowl. Pour into a casserole dish coated with nonstick vegetable spray. Bake in a preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (¾ cup servings) calories: 225, protein: 14 g, fat: 4 g, carbohydrates: 34 g, fiber: 2.5 g, cholesterol: 10 mg, sodium: 328 mg, potassium: 218 mg exchange: 1 ½ starch/bread ½ lean meat 1 low-fat milk
Recipe sourced from
fandom