Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
650
Calories
25g
Protein
22g
Fat
93g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 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 tablespoons vegetable oil
- 1/2 medium onion, chopped
- 2-3 cloves garlic, pressed or chopped fine
- 2 cups cooked rice, cooled to room temperature
- 1 15 oz. can black beans, or about 2 cups of home-cooked black beans
- 1 cup broccoli florettes, chopped
- 1 cup tomato, chopped
- 1/2 cup mozzarella cheese, grated
- 2 tablespoons fresh cilantro, chopped
Directions
1
1.Sauté onions and garlic in vegetable oil for about 3 minutes.
2
2.Add broccoli, beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright green.
3
3.Gently stir in tomato and cilantro.
4
4.Sprinkle cheese over mixture and let melt.
Recipe sourced from
fandom