Gruyere, Broccoli and Rice Bake
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
883
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 883 cal. | (42 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 55 g | (47 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 114.8 μg | (191 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 444 mg | (11 %) | ||
| Calcium | 1,154 mg | (115 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 6.4 mg | (80 %) | ||
| Saturated fatty acids | 32 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 202 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion (chopped)
- 9 ozs Broccoli (stalks chopped and florets halved)
- 1 ⅔ cups vegetable stock
- 1 tsp Dijon mustard
- ⅞ cup Crème fraiche
- 2 cups grated Gruyere
- salt
- peppers
- 2 cups cooked Long grain rice (cooled)
- ½ tsp salt
- 1 large egg
Preparation steps
1.
Heat the oven to 190°C (170° fan) 375°F gas 5. Butter a baking dish.
2.
Cook the onion and broccoli stalks in a pan of lightly salted boiling water for 7 minutes, then add the florets and cook for another 3 minutes.
3.
Whisk together the stock, mustard and crème fraîche and season to taste with salt and pepper. Bring to a boil. Stir in the vegetables and half the cheese, mixing until melted. Transfer to the baking dish.
4.
Mix together the rice, salt, egg and the remaining cheese. Spread on top of the baking dish.
5.
Cook for 20-30 minutes until the topping is crisp and golden.
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