Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
656
Calories
21g
Protein
36g
Fat
66g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Spinach | 1 cup raw (30g) | 7 |
| Arugula | 1 cup (20g) | 5 |
| Watercress | 1 cup (34g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
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 1/2 cups packed basil, arugula, watercress, or spinach leaves
- 1 clove garlic
- 1/3 cup grated Parmesan cheese
- 1 tablespoon olive oil
- vegetable cooking spray
- 1 1/2 cups broccoli florets
- 1 cup sliced carrots
- 3 cups cooked brown or white rice
- =
Directions
1
Finely mince basil and garlic in food processor. Add cheese and oil. Pulse until combined; scrape bowl as necessary.
2
Coat large skillet with cooking spray; place over medium-high heat until hot. Cook broccoli and carrots until tender crisp. Stir in rice and basil mixture. Serve immediately.
Recipe sourced from
fandom