Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 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 cup cooked rice
- 3/4 cup lowfat swiss cheese
- 1 tbsp flour
- 1 pack frozen chopped broccoli
- 1/2 cup mushroom
- 1/4 cup green onion
- 1 red bell pepper
- 1 1/2 cup healthy choice cholesterol f
- 1 cup skim milk
- 1/2 tsp hot pepper sauce
- 3/4 tsp salt
- 1/2 tsp dried basil
- 1/4 tsp pepper
- 2 tbsp parmesan cheese
- =
Directions
In large bowl, combine rice, Swiss cheese, flour, broccoli, mushrooms and onion. Place in 10-inch pie plate sprayed with vegetable oil spray. Top vegetable mixture with red pepper slices. In medium bowl, combine egg product, milk, hot pepper sauce, salt, basil and pepper. Pour egg product mixture over vegetable mixture. Sprinkle Parmesan cheese on top. Bake in 350 °F. Oven for 55 minutes.