Directions:
- In a 2- to 3-quart pan, cook rice as directed on package.
- Meanwhile, in a 10- to 12-inch frying pan over medium-high heat, stir onions in butter until limp and just beginning to brown, about 4 minutes. Pour into a bowl.
- Add broccoli and 1/4 cup water to pan. Bring to a boil over high heat; cover, reduce heat, and simmer until broccoli is barely tender when pierced, about 5 minutes. Drain.
- Remove labels from 4 empty food cans (about 2 3/4 in. wide and 4 1/4 in. tall; 14-oz. to 1-lb. size), each with 1 end removed; wash cans with soap, and dry. Rub interiors of cans lightly with oil and set, open end up and slightly apart, in a 10- by 15-inch pan. Spoon 2 tablespoons hot cooked rice into each can and press down with a spoon to compact and make level. Spoon 1/2 cup broccoli onto rice in each can, then 1/4 cup onions and 1 1/2 tablespoons roasted peppers, spreading each level. Continue to layer all ingredients, packing down with a spoon to compact layers as you add each, ending with rice.
- Bake in a 375° regular or convection oven until stacks are hot (about 145°) in the center, 20 to 25 minutes. Let rest in cans in pan for 5 minutes. One at a time, invert a dinner plate over each can; hold together and invert can onto plate. With a can opener, cut each can end free; press end down lightly and lift up can to release vegetable-pilaf stack. Lift off can and can end. Garnish plates with cherry tomatoes and parsley. Add salt and pepper to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 526.52 Kcal (2204 kJ) | ||
| Calories from fat | 106.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.79g | 18% | |
|---|---|---|---|
| Cholesterol | 30.53mg | 10% | |
| Sodium | 140.77mg | 6% | |
| Potassium | 1949.76mg | 41% | |
| Total Carbs | 91.98g | 31% | |
| Sugars | 28.03g | 112% | |
| Dietary Fiber | 20.87g | 83% | |
| Protein | 17.89g | 36% | |
| Vitamin C | 372.7mg | 621% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 12.2mg | 68% | |
| Calcium | 282.4mg | 28% | |
| Amount Per 100 g | |||
| Calories | 56.07 Kcal (235 kJ) | ||
| Calories from fat | 11.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.26g | 18% | |
|---|---|---|---|
| Cholesterol | 3.25mg | 10% | |
| Sodium | 14.99mg | 6% | |
| Potassium | 207.64mg | 41% | |
| Total Carbs | 9.8g | 31% | |
| Sugars | 2.98g | 112% | |
| Dietary Fiber | 2.22g | 83% | |
| Protein | 1.91g | 36% | |
| Vitamin C | 39.7mg | 621% | |
| Iron | 1.3mg | 68% | |
| Calcium | 30.1mg | 28% | |
* 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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