Gruyere, Broccoli and Rice Bake

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Gruyere, Broccoli and Rice Bake
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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
728
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie728 kcal(35 %)
Protein34.09 g(35 %)
Fat48.98 g(42 %)
Carbohydrates36.4 g(24 %)
Sugar added0 g(0 %)
Roughage4.17 g(14 %)
Vitamin A296.03 mg(37,004 %)
Vitamin D1.01 μg(5 %)
Vitamin E1.67 mg(14 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.46 mg(42 %)
Niacin9.53 mg(79 %)
Vitamin B₆0.34 mg(24 %)
Folate80 μg(27 %)
Pantothenic acid1.25 mg(21 %)
Biotin4.92 μg(11 %)
Vitamin B₁₂1.67 μg(56 %)
Vitamin C62.22 mg(65 %)
Potassium417.83 mg(10 %)
Calcium1,006.8 mg(101 %)
Magnesium89.69 mg(30 %)
Iron1.35 mg(9 %)
Iodine15.75 μg(8 %)
Zinc4.35 mg(54 %)
Saturated fatty acids28.88 g
Cholesterol181 mg

Ingredients

for
4
Ingredients
1 onion (chopped)
9 ounces Broccoli (stalks chopped and florets halved)
1 ⅔ cups vegetable stock
1 teaspoon Dijon mustard
cup Crème fraiche
2 cups grated Gruyere
salt
peppers
2 cups cooked Long grain rice (cooled)
½ teaspoon salt
1 large egg
How healthy are the main ingredients?
BroccoliLong grain riceonionsaltsaltegg

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.