Vegetable Rice Casserole Recipe With Nutrition Data and Calorie Count

Vegetable Rice Casserole

A deliciously healthy and hearty side-dish

Yields:

7 servings

Meal Type:

Side Dish

Rating:

Ingredients

broccoli flowerets
5.4 fl oz
1 cup dry white rice
8 oz mushrooms
1/2 tbsp pepper
2 1/2 cups fat free vegetable broth
1 cup chopped onion
2 lbs potatoes

Directions

Peel and cube potatoes, chop onions.
Sauté mushrooms and onions in wine in a non-stick skillet, over medium heat until onions are soft and translucent.
Stir in broth and heat to boil. Remove from heat.
In large baking dish, spread potatoes, rice and broccoli evenly. Sprinkle evenly with black pepper.
Pour broth mixture evenly over rice, broccoli and potatoes. Cover well with foil.
Bake for 1 1/2 hours at 325 °F (160 °C) or until fully cooked.
Note: based on recipe from Michael Thurmond's Six Week Body Makeover.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 237

% Daily Value*

Total Fat

Amount Per Serving 0.53g

% Daily Value 1%
- Saturated Fat
  
  Amount Per Serving 0.125g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.188g
- Monounsaturated Fat
  
  Amount Per Serving 0.085g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 584mg

% Daily Value 25%
Total Carbohydrate

Amount Per Serving 50.73g

% Daily Value 18%
- Dietary Fiber
  
  Amount Per Serving 4.4g
  
  % Daily Value 16%
- Total Sugars
  
  Amount Per Serving 3.96g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 5.84g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 0mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 41mg

% Daily Value 46%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 3mg

% Daily Value 0%
Iron

Amount Per Serving 15mg

% Daily Value 83%
Potassium

Amount Per Serving 725mg

% Daily Value 15%

Nutrition summary:

Calories 237 KCal
Fat 0.53 g
Carbs 50.73 g
Protein 5.84 g

There are 237 calories in 1 serving of Vegetable Rice Casserole.

How long would it take to burn off 237 KCal?
Basketball	24 minutes
Cycling (10 MPH)	32 minutes
Jogging	19 minutes
Running	16 minutes
Swimming (crawl, moderate pace)	23 minutes
Walking	27 minutes
Weight Training	27 minutes
Values estimated based on person weighing 160 lbs.