Ham and Brown Rice Casserole

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

Suggestions


Are you looking for a quick and satisfying meal that’s both delicious and healthy? Look no further than this delightful Ham and Brown Rice Casserole! Packed with hearty flavors and wholesome ingredients, this dish is not only gluten-free and dairy-free but also incredibly easy to prepare. In just 25 minutes, you can create a wholesome meal that the whole family will love!

The combination of savory chopped cooked ham and tender peas provides a satisfying protein source, while the instant brown rice serves as a nutritious base. With each bite, you’ll experience a burst of flavors, enhanced by the rich taste of low-sodium chicken broth and a hint of garlic. Plus, the impressive caloric count of just 203 kcal per serving means you can indulge without any guilt!

This casserole is perfect for various meal occasions, whether you're looking for a savory side dish, a quick lunch, or a hearty main course. Its versatility allows it to shine on the dinner table or be enjoyed as a fulfilling midday meal. So why wait? Whip up this scrumptious Ham and Brown Rice Casserole today and enjoy a dish that is sure to win the hearts of your family and friends!

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