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Brussels Sprouts-and-Rice Casserole Recipe

Brussels Sprouts-and-Rice Casserole Recipe

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Ingredients

Count

Nutrition

234

Calories

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Ingredients:

Serving

1 (10-oz) package frozen brussels sprouts
1/4 cup water
1 tbsp stick margarine
2 tbsp all-purpose flour
1 1/2 cups 1% low-fat milk
1/4 tsp salt
1/8 tsp white pepper
cooking spray
1 cup cooked long-grain rice
1 oz thinly sliced prosciutto or ham , cut into thin strips
1/4 cup fresh breadcrumbs
2 tbsp grated fresh parmesan cheese

Directions:

Preheat oven to 375°.
Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	234.24 Kcal (981 kJ)
Calories from fat	154.6 Kcal
		% Daily Value*
Total Fat	17.18g	26%
Cholesterol	7.82mg	3%
Sodium	298.02mg	12%
Potassium	156mg	3%
Total Carbs	14.95g	5%
Sugars	3.26g	13%
Dietary Fiber	1.03g	4%
Protein	5.41g	11%
Vitamin C	3.5mg	6%
Vitamin A	0.2mg	6%
Iron	0.2mg	1%
Calcium	105.3mg	11%

Amount Per 100 g
Calories	160.34 Kcal (671 kJ)
Calories from fat	105.82 Kcal
		% Daily Value*
Total Fat	11.76g	26%
Cholesterol	5.36mg	3%
Sodium	204mg	12%
Potassium	106.78mg	3%
Total Carbs	10.23g	5%
Sugars	2.23g	13%
Dietary Fiber	0.7g	4%
Protein	3.71g	11%
Vitamin C	2.4mg	6%
Vitamin A	0.1mg	6%
Iron	0.1mg	1%
Calcium	72.1mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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