Rice, Broccoli 'n Cheese Cups

Vegetarian
Gluten Free
Health score
1%
Rice, Broccoli 'n Cheese Cups
30 min.
30
33kcal

Suggestions

Ingredients

  • 1.5 cups broccoli frozen thawed drained chopped
  • cup chicken broth 
  •  eggs lightly beaten
  • cup rice white instant uncooked
  • 0.3 cup classic ranch dressing kraft
  • 0.7 cup mozzarella cheese shredded kraft

Equipment

  • oven
  • mixing bowl
  • muffin liners

Directions

  1. Preheat oven to 350F. Prepare rice as directed on package, substituting chicken broth for the water.
  2. Place cooked rice in large mixing bowl; cool slightly. Stir in remaining ingredients until well blended.
  3. Spoon mixture evenly into 8 greased muffin cups.
  4. Bake 25 min. or until lightly browned.

Nutrition Facts

Calories33kcal
Protein16.33%
Fat48.72%
Carbs34.95%

Properties

Glycemic Index
1.97
Glycemic Load
0.07
Inflammation Score
-1
Nutrition Score
1.8021739215954%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.34mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:33.12kcal
1.66%
Fat:1.78g
2.75%
Saturated Fat:0.57g
3.55%
Carbohydrates:2.88g
0.96%
Net Carbohydrates:2.71g
0.99%
Sugar:0.24g
0.27%
Cholesterol:13.55mg
4.52%
Sodium:68.59mg
2.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.35g
2.69%
Vitamin K:7.24µg
6.89%
Vitamin C:3.92mg
4.76%
Selenium:2.6µg
3.72%
Folate:12.29µg
3.07%
Phosphorus:24.94mg
2.49%
Vitamin B1:0.03mg
2.24%
Manganese:0.04mg
2.17%
Vitamin B2:0.03mg
1.93%
Calcium:17.78mg
1.78%
Iron:0.29mg
1.59%
Vitamin B12:0.09µg
1.46%
Vitamin B3:0.25mg
1.26%
Vitamin A:60.99IU
1.22%
Zinc:0.18mg
1.19%
Vitamin B5:0.1mg
1.03%