Ham and Brown Rice Casserole

Gluten Free
Dairy Free
Health score
30%
Ham and Brown Rice Casserole
25 min.
6
203kcal

Suggestions

If you're looking for a wholesome and flavorful dish that's both gluten-free and dairy-free, this Ham and Brown Rice Casserole is an excellent choice. Ready in just 25 minutes, it's perfect for busy weeknights when you want something hearty yet simple to prepare. Combining tender, smoky ham with nutritious instant brown rice and sweet frozen peas, this casserole brings a comforting blend of textures and flavors to your table.

Not only is this recipe quick and easy, but it's also a versatile meal option that works well as a side dish, lunch, or main course. The use of low-sodium chicken broth adds depth and moisture without overpowering the other ingredients, while a hint of garlic provides subtle aromatic warmth. Plus, with just 203 calories per serving, it's a satisfying and relatively light dish that fits nicely into a balanced diet.

What makes this casserole particularly appealing is its simple yet nourishing ingredient list, catering to those with dietary restrictions without compromising on taste. Whether you're cooking for family or meal prepping for the week, this dish offers a nutritious and delicious way to enjoy classic comfort food with a healthy twist. Give it a try and experience a casserole that’s both traditional and refreshing!

Ingredients

  • 2.5 cups ham cooked chopped
  • small clove garlic minced
  • 1.5 cups brown rice instant
  • 14 ounces chicken broth low-sodium
  • cups peas frozen
  • 0.5 teaspoon pepper 

Equipment

  • frying pan

Directions

  1. In a skillet, combine broth, ham and garlic. Bring to a boil over medium-high heat. Stir in rice and season with pepper.Reduce heat to low, cover and simmer for 10 minutes.
  2. Stir in peas and cook until rice is tender and peas are hot, about 7 minutes longer.
  3. Serve immediately.

Nutrition Facts

Calories203kcal
Protein29.01%
Fat19.69%
Carbs51.3%

Properties

Glycemic Index
17.72
Glycemic Load
1.93
Inflammation Score
-6
Nutrition Score
14.293913074162%

Flavonoids

Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:202.75kcal
10.14%
Fat:4.39g
6.75%
Saturated Fat:0.99g
6.18%
Carbohydrates:25.72g
8.57%
Net Carbohydrates:22.51g
8.18%
Sugar:2.84g
3.16%
Cholesterol:34.37mg
11.46%
Sodium:568.34mg
24.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.54g
29.09%
Vitamin B1:0.58mg
38.56%
Vitamin C:30.46mg
36.92%
Selenium:18.27µg
26.1%
Vitamin B3:5.1mg
25.5%
Phosphorus:235.93mg
23.59%
Manganese:0.46mg
23.08%
Folate:92µg
23%
Iron:2.63mg
14.6%
Zinc:2.03mg
13.54%
Fiber:3.22g
12.86%
Vitamin B12:0.73µg
12.17%
Vitamin B6:0.24mg
12.09%
Vitamin B2:0.2mg
11.92%
Vitamin K:12.29µg
11.7%
Copper:0.21mg
10.71%
Potassium:317.15mg
9.06%
Magnesium:29.92mg
7.48%
Vitamin A:370.71IU
7.41%
Vitamin B5:0.56mg
5.59%
Calcium:23.93mg
2.39%
Source:My Recipes