Photo: Tyrrell Fitness And Nutrition
Estimated Nutrition (whole recipe, rough)
666
Calories
33g
Protein
24g
Fat
83g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- =
- 1/2 cup chopped onion
- 2 10-ounce packages frozen chopped broccoli
- 3 cups hot cooked rice
- 1 1/2 cups (6 ounces) shredded sharp Cheddar cheese, divided
- 1 teaspoon salt, divided
- 6 eggs, divided
- 1 4-ounce can sliced mushrooms, drained
- 1/4 teaspoon ground black pepper
- 1/2 cup milk
- =
Directions
1
Cook onion with broccoli according to broccoli package directions. Drain well; set aside.
2
Combine rice, 3/4 cup cheese, 1/2 teaspoon salt and 2 eggs (slightly beaten). Press firmly and evenly over bottom and sides of greased 12-inch pizza pan or two 9-inch pie pans.
3
Beat remaining 4 eggs slightly. Stir in mushrooms, pepper, remaining 1/2 teaspoon salt and milk. Add to broccoli and mix well.
4
Spoon into crust. Bake at 375 degrees 20 minutes. Sprinkle with remaining 3/4 cup cheese; bake 10 minutes longer. Cool before cutting into wedges.
Recipe sourced from
fandom