Photo: David Holifield
Estimated Nutrition (whole recipe, rough)
629
Calories
34g
Protein
20g
Fat
80g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Thyme | 1 tsp dried (1.4g) | 4 |
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
- 1½ cups (360 ml ) short grain rice , cooked
- 4 spring onions , finely chopped
- 3 eggs , lightly beaten
- ½ cup (120 ml) grated parmesan cheese
- 500 g (1 lb) carrots , cauliflower , and broccoli
- 1½ cups (260 ml) grated mozzarella cheese
- 1½ tsp dried thyme
- 1 cup (240 ml) tomato salsa , for serving
Directions
1
In a large bowl, combine the cooked rice, spring onions, eggs and the Parmesan cheese. Season to taste with salt and pepper.
2
Press half the rice mixture into a greased 20 cm spring-form pan . Toss vegetables with one cup of mozzarella cheese, place into pan. Spoon on the remaining rice and press down firmly. Sprinkle evenly with remaining cheese and thyme.
3
Bake in a preheated oven at 200°C (400°F) for 30–35 minutes.
4
Serve with tomato salsa.
Recipe sourced from
wikibooks