Ingredients:
- 1 1/2 cups cooked brown rice (i recommend lundberg jubilee gourmet blend of whole grain rice made with chicken broth)
Directions:
- Lightly saute onions in olive oil over medium heat. Not trying to brown them, just don't want them raw going into the oven.
- Add rice, broccoli and cooked onions to a small casserole dish and mix.
- Pour vegetable broth into the saute pan used for onions and add salt. Stir while heating over medium heat. When bubbles appear, pour over casserole mix and stir.
- Cover the dish with foil or a lid and bake at 375 degrees in center of the oven for 30 mins (or until broccoli is tender and mix is bubbling).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 34.89 Kcal (146 kJ) | ||
| Calories from fat | 7.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.85g | 1% | |
|---|---|---|---|
| Cholesterol | 0.08mg | 0% | |
| Sodium | 84.12mg | 4% | |
| Potassium | 45.58mg | 1% | |
| Total Carbs | 6.13g | 2% | |
| Sugars | 0.43g | 2% | |
| Dietary Fiber | 0.72g | 3% | |
| Protein | 0.97g | 2% | |
| Vitamin C | 5.8mg | 10% | |
| Iron | 0.1mg | 1% | |
| Calcium | 6.8mg | 1% | |
| Amount Per 100 g | |||
| Calories | 92.1 Kcal (386 kJ) | ||
| Calories from fat | 20.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.25g | 1% | |
|---|---|---|---|
| Cholesterol | 0.22mg | 0% | |
| Sodium | 222.06mg | 4% | |
| Potassium | 120.33mg | 1% | |
| Total Carbs | 16.18g | 2% | |
| Sugars | 1.12g | 2% | |
| Dietary Fiber | 1.91g | 3% | |
| Protein | 2.55g | 2% | |
| Vitamin C | 15.3mg | 10% | |
| Iron | 0.4mg | 1% | |
| Calcium | 17.9mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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