Cheesy Egg and Rice Bake

Vegetarian
Health score
7%
Cheesy Egg and Rice Bake
80 min.
6
236kcal

Suggestions


Are you looking for a delicious and satisfying vegetarian dish that’s perfect for any occasion? Look no further than this Cheesy Egg and Rice Bake! This delightful recipe combines the earthy flavors of fresh mushrooms and broccoli with the creamy goodness of cottage cheese and the rich taste of Cheddar cheese, creating a mouthwatering experience that will please both vegetarians and meat-lovers alike.

With a preparation time of just 80 minutes, this dish is not only easy to make but also serves six hearty portions, making it ideal for family gatherings or potlucks. The combination of long-grain rice and eggs provides a comforting base, while the addition of fresh herbs like basil elevates the flavor profile, making each bite a burst of deliciousness.

Whether you serve it as a side dish or as a main course, this Cheesy Egg and Rice Bake is sure to impress. The golden, cheesy topping adds a delightful crunch, while the tender vegetables and creamy filling create a perfect harmony of textures. Plus, with only 236 calories per serving, you can indulge without the guilt!

So, gather your ingredients and get ready to whip up this scrumptious bake that’s not only nutritious but also a feast for the senses. Your taste buds will thank you!

Ingredients

  • ounces mushrooms fresh sliced
  • 0.5 cup onion chopped
  • 0.7 cup rice long-grain uncooked
  • 1.3 cups water 
  • cup broccoli frozen chopped
  • cup curd cottage cheese 
  • ounces cheddar cheese shredded
  • tablespoons breadcrumbs dry (any flavor)
  • tablespoon basil dried fresh chopped
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  •  eggs beaten
  • ounce cheddar cheese shredded

Equipment

  • sauce pan
  • oven

Directions

  1. Heat oven to 325°F. Lightly grease quiche dish, 9x1 1/2 inches.
  2. Mix mushrooms, onion, rice and water in 3-quart saucepan.
  3. Heat to boiling; reduce heat. Cover and simmer about 20 minutes, stirring occasionally, until rice is tender. Stir in broccoli and cottage cheese. Stir in remaining ingredients except 1/4 cup Cheddar cheese. Spoon into quiche dish.
  4. Bake uncovered 40 minutes.
  5. Sprinkle with 1/4 cup Cheddar cheese.
  6. Bake 10 to 15 minutes or until center is hot.
  7. Let stand 5 minutes before cutting.

Nutrition Facts

Calories236kcal
Protein22.44%
Fat37.4%
Carbs40.16%

Properties

Glycemic Index
44.2
Glycemic Load
10.91
Inflammation Score
-5
Nutrition Score
11.366956565691%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
0.67mg
Kaempferol
1.24mg
Myricetin
0.01mg
Quercetin
3.18mg

Nutrients percent of daily need

Calories:235.78kcal
11.79%
Fat:9.78g
15.05%
Saturated Fat:4.81g
30.07%
Carbohydrates:23.64g
7.88%
Net Carbohydrates:22.2g
8.07%
Sugar:2.39g
2.66%
Cholesterol:79.41mg
26.47%
Sodium:483.13mg
21.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.21g
26.41%
Selenium:18.97µg
27.09%
Vitamin K:27.32µg
26.02%
Phosphorus:228.08mg
22.81%
Calcium:210.12mg
21.01%
Manganese:0.39mg
19.6%
Vitamin B2:0.32mg
18.64%
Vitamin C:14.37mg
17.42%
Vitamin B5:1.04mg
10.44%
Zinc:1.51mg
10.04%
Folate:36.54µg
9.13%
Vitamin B12:0.5µg
8.31%
Vitamin A:414.63IU
8.29%
Copper:0.16mg
8.09%
Iron:1.45mg
8.06%
Vitamin B6:0.16mg
7.87%
Magnesium:27.34mg
6.83%
Potassium:230.93mg
6.6%
Vitamin B1:0.1mg
6.4%
Vitamin B3:1.26mg
6.3%
Fiber:1.44g
5.76%
Vitamin E:0.54mg
3.6%
Vitamin D:0.47µg
3.13%