Gruyere, Broccoli and Rice Bake

Name: Gruyere, Broccoli and Rice Bake
Total time: 1 h
Yield: 4
Ingredients: 1 onion (chopped); 9 ozs Broccoli (stalks chopped and florets halved); 1.667 cups vegetable stock; 1 tsp Dijon mustard; 0.875 cup Crème fraiche; 2 cups grated Gruyere; salt; peppers; 2 cups cooked Long grain rice (cooled); 0.5 tsp salt; 1 large egg

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Health Score:

7,9 / 10

Difficulty:

easy

Difficulty

Preparation:

1 hr

Preparation

Calories:

883

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	883 kcal	(42 %)
Protein	43 g	(44 %)
Fat	55 g	(47 %)
Carbohydrates	55 g	(37 %)
Sugar added	0 g	(0 %)
Roughage	3.4 g	(11 %)

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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

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Ingredients

for

servings

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

How healthy are the main ingredients?

Broccoli Long grain rice onion salt salt egg

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Preparation steps

Heat the oven to 190°C (170° fan) 375°F gas 5. Butter a baking dish.

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.

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.

Mix together the rice, salt, egg and the remaining cheese. Spread on top of the baking dish.

Cook for 20-30 minutes until the topping is crisp and golden.