Green Rice Casserole

Gluten Free
Health score
3%
Green Rice Casserole
45 min.
12
137kcal

Suggestions

Ingredients

  • ounce chiles green drained chopped canned
  • cups rice long-grain cooked
  •  eggs separated
  • 0.5 cup parsley fresh chopped
  • 0.3 cup bell pepper green chopped
  • 0.3 cup butter melted
  • 0.3 cup onion finely chopped
  • 0.5 teaspoon salt 
  • ounces sharp cheddar cheese shredded
  • 0.8 cup milk whole

Equipment

  • bowl
  • oven
  • baking pan
  • hand mixer

Directions

  1. Combine first 5 ingredients in a large bowl; stir well. Stir in egg yolks, green pepper, onion, salt, and green chiles.
  2. Beat egg whites at high speed of an electric mixer until stiff peaks form. Gently fold into rice mixture. Spoon mixture into a lightly greased 2-quart baking dish.
  3. Bake, uncovered, at 350 for 30 minutes or until thoroughly heated.

Nutrition Facts

Calories137kcal
Protein14.79%
Fat57.27%
Carbs27.94%

Properties

Glycemic Index
20.25
Glycemic Load
8.41
Inflammation Score
-5
Nutrition Score
6.6065217049226%

Flavonoids

Apigenin
5.39mg
Luteolin
0.17mg
Isorhamnetin
0.17mg
Kaempferol
0.06mg
Myricetin
0.37mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:136.51kcal
6.83%
Fat:8.68g
13.36%
Saturated Fat:3.26g
20.38%
Carbohydrates:9.53g
3.18%
Net Carbohydrates:9.07g
3.3%
Sugar:1.06g
1.17%
Cholesterol:52.2mg
17.4%
Sodium:264.11mg
11.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.04g
10.09%
Vitamin K:41.55µg
39.57%
Selenium:8.36µg
11.95%
Vitamin A:582.01IU
11.64%
Vitamin C:9.31mg
11.28%
Calcium:103.77mg
10.38%
Phosphorus:96.95mg
9.7%
Vitamin B2:0.13mg
7.37%
Manganese:0.14mg
7.06%
Zinc:0.73mg
4.84%
Vitamin B12:0.29µg
4.75%
Folate:17.84µg
4.46%
Vitamin B6:0.08mg
4.2%
Vitamin B5:0.4mg
3.96%
Iron:0.56mg
3.11%
Vitamin D:0.44µg
2.96%
Magnesium:11.28mg
2.82%
Potassium:91.38mg
2.61%
Vitamin E:0.38mg
2.55%
Vitamin B1:0.03mg
1.85%
Copper:0.04mg
1.83%
Fiber:0.46g
1.83%
Vitamin B3:0.25mg
1.23%
Source:My Recipes