Rice and Veal Casserole

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Rice and Veal Casserole
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h. 30 min.
Preparation
Calories:
586
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie586 kcal(28 %)
Protein53.79 g(55 %)
Fat28.11 g(24 %)
Carbohydrates30.27 g(20 %)
Sugar added0 g(0 %)
Roughage5.09 g(17 %)
Vitamin A770.65 mg(96,331 %)
Vitamin D0 μg(0 %)
Vitamin E0.79 mg(7 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.53 mg(48 %)
Niacin24.78 mg(207 %)
Vitamin B₆0.79 mg(56 %)
Folate62.17 μg(21 %)
Pantothenic acid2.22 mg(37 %)
Biotin5.82 μg(13 %)
Vitamin B₁₂2.46 μg(82 %)
Vitamin C90.93 mg(96 %)
Potassium928.44 mg(23 %)
Calcium108.09 mg(11 %)
Magnesium72.3 mg(24 %)
Iron3.21 mg(21 %)
Iodine2.39 μg(1 %)
Zinc10.77 mg(135 %)
Saturated fatty acids4.67 g
Cholesterol189 mg

Ingredients

for
4
Ingredients
600 grams Veal shank (shoulder)
2 onions
3 mixed Bell pepper
2 green Pepperoncini
2 carrots
150 grams green Beans
6 tablespoons olive oil
300 grams tomatoes
salt
freshly ground peppers
100 grams Long grain rice
150 milliliters hot water
How healthy are the main ingredients?
tomatoLong grain riceolive oilonioncarrotsalt

Preparation steps

1.

Rinse veal, pat dry and dice. Peel and dice onions. Rinse peppers, cut in half, remove seeds and ribs and cut crosswise into strips. Rinse 8 tomatoes and season with salt and pepper. Rinse and slice pepperoncini. Peel and thinly slice carrots. Rinse beans and cut in half. 

2.

Heat 4 tablespoons oil in a large pot and sweat onions until soft, add vegetables (except tomatoes) and cook briefly. Grease a baking dish and line with half the tomatoes. Add half the rice and half the vegetables. Top with veal and season with salt and pepper.

3.

Top with remaining vegetables and remaining rice. Add remaining tomatoes. Season again with salt and pepper. Pour in hot water, drizzle with remaining oil and cover with aluminum foil. Bake in an oven preheated to 180°C (approximately 350°F) for about 2 hours. Add more water as needed. 

Remove and serve hot. 

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