Broccoli and Cheese Rice Cups

Vegetarian
Gluten Free
Health score
4%
Broccoli and Cheese Rice Cups
35 min.
8
119kcal

Suggestions

Ingredients

  • 1.5 cups broccoli frozen thawed drained chopped
  •  eggs lightly beaten
  • cup chicken broth fat-free reduced-sodium
  • cup brown rice instant uncooked
  • 0.7 cup low-moisture part-skim mozzarella cheese shredded kraft
  • 0.3 cup lite ranch dressing kraft

Equipment

  • bowl
  • oven
  • muffin liners

Directions

  1. Preheat oven to 350F. Prepare rice as directed on package, substituting chicken broth for the water.
  2. Place cooked rice in large bowl; cool slightly.
  3. Stir in remaining ingredients until well blended. Spoon mixture evenly into 8 greased medium muffin cups.
  4. Bake 25 min. or until lightly browned.

Nutrition Facts

Calories119kcal
Protein17.56%
Fat46.13%
Carbs36.31%

Properties

Glycemic Index
4
Glycemic Load
0.21
Inflammation Score
-3
Nutrition Score
6.8369566150334%

Flavonoids

Luteolin
0.13mg
Kaempferol
1.29mg
Myricetin
0.01mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:119.28kcal
5.96%
Fat:6.08g
9.35%
Saturated Fat:1.85g
11.53%
Carbohydrates:10.77g
3.59%
Net Carbohydrates:10.13g
3.68%
Sugar:0.83g
0.92%
Cholesterol:48.84mg
16.28%
Sodium:263.54mg
11.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.21g
10.42%
Vitamin K:27.07µg
25.78%
Vitamin C:14.72mg
17.84%
Selenium:10.02µg
14.31%
Folate:46.55µg
11.64%
Phosphorus:105.64mg
10.56%
Calcium:92.5mg
9.25%
Vitamin B1:0.12mg
8.03%
Manganese:0.15mg
7.54%
Vitamin B2:0.11mg
6.67%
Iron:1.07mg
5.96%
Vitamin B3:1.04mg
5.19%
Zinc:0.64mg
4.26%
Vitamin A:209.94IU
4.2%
Vitamin B5:0.41mg
4.11%
Vitamin B12:0.24µg
4.07%
Vitamin B6:0.07mg
3.67%
Vitamin E:0.43mg
2.85%
Potassium:91.38mg
2.61%
Fiber:0.63g
2.53%
Magnesium:9.1mg
2.27%
Copper:0.04mg
2.21%
Vitamin D:0.26µg
1.7%