Estimated Nutrition (whole recipe, rough)
Counts 21 of 22 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 21 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Asparagus | 6 spears (90g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Water | 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
- =
- 2 cups mixed vegetables, diced (zucchini, broccoli, mushrooms, green bell peppers, green peas, asparagus, eggplant, spinach or green beans)
- 2 cups chopped shallots or onions
- 4 cloves garlic, minced
- 1/2 teaspoon crushed red pepper
- 1 tablespoon olive oil
- 1 tablespoon margarine
- 1 cup uncooked U.S. arborio or medium grain rice
- 1 teaspoon Italian herb seasoning
- 2 cups chicken broth, divided
- 3 cups water
- 2 cups crushed Italian plum tomatoes with juice
- 1/4 cup chopped fresh Italian parsley
- 1/4 cup freshly grated Parmesan cheese
- =
Directions
Cook mixed vegetables, shallots and garlic with crushed red pepper in oil in large skillet over medium-high heat for a few minutes, stirring often. Remove from skillet; set aside.
Melt margarine in same skillet. Add rice and Italian seasoning; stir 2 to 3 minutes. Stir in 1 cup broth. Cook, uncovered, stirring frequently, until broth is absorbed. Continue stirring and adding remaining 1 cup broth and water, allowing each to be absorbed before adding another, until rice is tender and mixture has a creamy consistency. It will take approximately 25 to 30 minutes. Stir in reserved vegetables, tomatoes with juice, parsley and cheese.