Gruyere, Broccoli and Rice Bake
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(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 728 kcal | (35 %) | ||
| Protein | 34.09 g | (35 %) | ||
| Fat | 48.98 g | (42 %) | ||
| Carbohydrates | 36.4 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.17 g | (14 %) |
more nutritional values
| Vitamin A | 296.03 mg | (37,004 %) | ||
| Vitamin D | 1.01 μg | (5 %) | ||
| Vitamin E | 1.67 mg | (14 %) | ||
| Vitamin B₁ | 0.29 mg | (29 %) | ||
| Vitamin B₂ | 0.46 mg | (42 %) | ||
| Niacin | 9.53 mg | (79 %) | ||
| Vitamin B₆ | 0.34 mg | (24 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.25 mg | (21 %) | ||
| Biotin | 4.92 μg | (11 %) | ||
| Vitamin B₁₂ | 1.67 μg | (56 %) | ||
| Vitamin C | 62.22 mg | (65 %) | ||
| Potassium | 417.83 mg | (10 %) | ||
| Calcium | 1,006.8 mg | (101 %) | ||
| Magnesium | 89.69 mg | (30 %) | ||
| Iron | 1.35 mg | (9 %) | ||
| Iodine | 15.75 μg | (8 %) | ||
| Zinc | 4.35 mg | (54 %) | ||
| Saturated fatty acids | 28.88 g | |||
| Cholesterol | 181 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion (chopped)
- 9 ounces Broccoli (stalks chopped and florets halved)
- 1 ⅔ cups vegetable stock
- 1 teaspoon Dijon mustard
- ⅞ cup Crème fraiche
- 2 cups grated Gruyere
- salt
- peppers
- 2 cups cooked Long grain rice (cooled)
- ½ teaspoon 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.
