Corn Rice Medley

Gluten Free
Health score
15%
Corn Rice Medley
25 min.
2
295kcal

Suggestions

Ingredients

  • cup chicken broth 
  • 0.5 cup rice long grain uncooked
  • 0.3 cup bell pepper sweet red chopped
  •  spring onion chopped
  • tablespoon olive oil 
  • 0.5 cup corn frozen thawed
  • tablespoon parmesan cheese grated

Equipment

  • frying pan
  • sauce pan

Directions

  1. In a large saucepan, bring broth to a boil; add rice. Reduce heat; cover and simmer for 1- minutes.
  2. Meanwhile, in a small skillet, saute the red pepper and green onion in oil until tender. Stir into rice.
  3. Add the corn. Cover and cook for 5 minutes or until rice is tender.
  4. Sprinkle with Parmesan cheese.

Nutrition Facts

Calories295kcal
Protein8.59%
Fat25.94%
Carbs65.47%

Properties

Glycemic Index
62.59
Glycemic Load
22.58
Inflammation Score
-6
Nutrition Score
10.083478233736%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Kaempferol
0.09mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:295.45kcal
14.77%
Fat:8.64g
13.29%
Saturated Fat:1.51g
9.47%
Carbohydrates:49.06g
16.35%
Net Carbohydrates:46.76g
17%
Sugar:1.48g
1.65%
Cholesterol:4.53mg
1.51%
Sodium:485.89mg
21.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.44g
12.87%
Vitamin C:27.94mg
33.86%
Manganese:0.65mg
32.75%
Vitamin K:17.64µg
16.8%
Vitamin A:668.59IU
13.37%
Selenium:8.71µg
12.45%
Phosphorus:116.69mg
11.67%
Vitamin B6:0.21mg
10.48%
Vitamin E:1.45mg
9.64%
Vitamin B3:1.91mg
9.53%
Vitamin B2:0.16mg
9.27%
Fiber:2.3g
9.21%
Folate:32.76µg
8.19%
Vitamin B1:0.11mg
7.57%
Magnesium:30.25mg
7.56%
Copper:0.15mg
7.48%
Potassium:256.14mg
7.32%
Zinc:1.05mg
7.02%
Vitamin B5:0.67mg
6.72%
Iron:0.95mg
5.29%
Calcium:47.09mg
4.71%
40 min.
12
532kcal
160 min.
2
257kcal
120 min.
4
928kcal
45 min.
2
966kcal
1500 min.
4
246kcal
30 min.
8
298kcal