Green-Chile Bake

Gluten Free
Health score
22%
Green-Chile Bake
45 min.
6
334kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes with jalapeño peppers and spices, undrained mexican-style canned
  • cups rice long-grain cooked
  • 1.3 cups egg substitute 
  •  garlic cloves minced
  • 12 ounce chiles whole green drained cut into strips canned
  • 0.3 teaspoon ground cumin 
  • ounces manchego cheese shredded
  • ounces monterrey jack cheese shredded reduced-fat
  • 1.5 cups onion chopped
  • 0.1 teaspoon salt 
  • tablespoons stick margarine 
  • ounce no-salt-added tomato sauce canned

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Melt the butter in a medium nonstick skillet over medium-high heat.
  3. Add the chopped onion and minced garlic, and saut 5 minutes.
  4. Remove from heat, and stir in ground cumin and salt.
  5. Combine onion mixture, rice, and egg substitute in a bowl.
  6. Combine tomatoes and tomato sauce in a bowl.
  7. Combine the cheeses in a small bowl.
  8. Spread 1 1/4 cups tomato mixture in bottom of a 13 x 9-inch baking dish, and top with 1 1/2 cups rice mixture. Arrange half of green chiles on top of rice mixture, and sprinkle with half of cheese mixture. Repeat the procedure with the remaining tomato mixture, rice mixture, and chiles.
  9. Bake, uncovered, at 375 for 30 minutes.
  10. Sprinkle top with remaining cheese mixture, and bake an additional 5 minutes or until the cheese is melted.
  11. Garnish with oregano sprigs, if desired.

Nutrition Facts

Calories334kcal
Protein19.63%
Fat36.61%
Carbs43.76%

Properties

Glycemic Index
46.83
Glycemic Load
26.92
Inflammation Score
-8
Nutrition Score
17.565652225329%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.03mg
Quercetin
8.14mg

Nutrients percent of daily need

Calories:333.88kcal
16.69%
Fat:13.81g
21.25%
Saturated Fat:6.93g
43.34%
Carbohydrates:37.14g
12.38%
Net Carbohydrates:33.28g
12.1%
Sugar:7.2g
8%
Cholesterol:26.93mg
8.98%
Sodium:862.59mg
37.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.67g
33.33%
Selenium:30.47µg
43.53%
Vitamin C:31.88mg
38.64%
Calcium:348.8mg
34.88%
Manganese:0.62mg
30.75%
Vitamin B2:0.37mg
21.66%
Vitamin B6:0.42mg
21.2%
Phosphorus:206.93mg
20.69%
Iron:3.45mg
19.16%
Vitamin A:870.48IU
17.41%
Potassium:592.51mg
16.93%
Vitamin E:2.44mg
16.27%
Folate:64.39µg
16.1%
Vitamin B5:1.59mg
15.92%
Fiber:3.86g
15.43%
Copper:0.26mg
12.99%
Zinc:1.85mg
12.31%
Magnesium:48.43mg
12.11%
Vitamin B1:0.17mg
11.08%
Vitamin B3:2.03mg
10.15%
Vitamin D:0.91µg
6.09%
Vitamin B12:0.33µg
5.53%
Vitamin K:5.44µg
5.18%
Source:My Recipes