Vegetable Rice Pie

Health score
4%
Vegetable Rice Pie
50 min.
8
233kcal

Suggestions

Ingredients

  • cup broccoli fresh chopped
  • cup carrots chopped
  • cup cauliflower fresh chopped
  • 1.5 cups rice long grain cooked
  • 1.5 cups rice long grain cooked
  • 1.5 cups rice long grain cooked
  • tablespoons flour all-purpose
  • 0.3 cup mayonnaise 
  • cup milk 
  • 0.3 cup onion chopped
  • 0.5 cup parmesan cheese grated
  • pinch pepper 
  • 0.3 teaspoon salt 

Equipment

  • sauce pan
  • oven

Directions

  1. Combine the crust ingredients; press onto the bottom and up the sides of a greased 9-in. pie plate; set aside.
  2. In a saucepan, cook broccoli, cauliflower, carrots and onion in a small amount of water until crisp-tender; drain well. In another saucepan, combine mayonnaise and flour until smooth; cook and stir until bubbly. Gradually add milk, salt and pepper; cook and stir over medium heat until thick, about 3 minutes. Stir in vegetables; pour into the crust.
  3. Sprinkle with cheese.
  4. Bake, uncovered, at 350° for 30-40 minutes or until crust edges begin to brown.
  5. Let stand for 10 minutes before serving.

Nutrition Facts

Calories233kcal
Protein10.97%
Fat32.46%
Carbs56.57%

Properties

Glycemic Index
82.48
Glycemic Load
29.89
Inflammation Score
-9
Nutrition Score
10.976521823717%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
0.25mg
Kaempferol
0.98mg
Myricetin
0.01mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:233.44kcal
11.67%
Fat:8.36g
12.86%
Saturated Fat:2.46g
15.4%
Carbohydrates:32.78g
10.93%
Net Carbohydrates:31.28g
11.37%
Sugar:2.96g
3.29%
Cholesterol:12.04mg
4.01%
Sodium:257.65mg
11.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.35g
12.71%
Vitamin A:2849.68IU
56.99%
Manganese:0.52mg
25.96%
Vitamin K:26.93µg
25.64%
Vitamin C:17.15mg
20.79%
Selenium:10.94µg
15.63%
Phosphorus:132.98mg
13.3%
Calcium:117.08mg
11.71%
Vitamin B6:0.18mg
8.92%
Vitamin B2:0.12mg
7.14%
Vitamin B5:0.7mg
7.01%
Folate:26.59µg
6.65%
Zinc:0.99mg
6.58%
Potassium:223.58mg
6.39%
Fiber:1.5g
6.01%
Magnesium:23.83mg
5.96%
Vitamin B1:0.09mg
5.75%
Copper:0.09mg
4.46%
Vitamin B12:0.26µg
4.29%
Vitamin B3:0.86mg
4.28%
Vitamin E:0.52mg
3.44%
Iron:0.54mg
3.02%
Vitamin D:0.38µg
2.54%