Rice, Zucchini and Ham Casserole
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(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
669
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 669 cal. | (32 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 478 mg | (12 %) | ||
| Calcium | 341 mg | (34 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 23.4 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 252 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Long grain rice
- 2 Tbsps vegetable oil
- 400 milliliters Beef broth
- 1 small onion
- 1 bay leaf
- 1 cloves
- 200 grams cooked ham
- 250 grams small Zucchini
- 1 tsp chopped thyme
- Nutmeg
- freshly ground peppers
- salt
- 100 grams grated Gouda
- 3 eggs
- 200 milliliters Whipped cream
- Fat (for the baking dish)
Preparation steps
1.
In a pot, bring broth to a boil. Stud onion with cloves and add to pot. Add bay leaf and rice. Cover and simmer until rice is tender, about 20 minutes. Remove onion.
2.
Rinse zucchini and cut into thin strips. Cut ham into thin strips. Heat oil in a pan. Add zucchini. Season with thyme, nutmeg, salt and pepper and cook about 5 minutes.
3.
Mix zucchini and ham into rice.
4.
Preheat the oven to 150°C (approximately 300°F). Coat a casserole dish with oil or butter.
5.
In a bowl, mix together eggs, cheese and cream. Fold into rice mixture. Transfer mixture to baking dish and bake about 15 minutes.
