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Ингредиенты
- 2 c. Cooked Long-Grain Brown Rice
- 3/4 c. Mozzarella Cheese, Part Skim Lowfat milk Shredded
- 1 tsp Dry Dill
- 1 lrg Egg Lightly Beaten Vegetable Cooking Spray
- 14 ounce Artichoke Hearts Quartered
- 3/4 c. Skim Lowfat milk
- 1/4 c. Thinly Sliced Green Onions
- 2 tsp Dijon Mustard
- 1/4 tsp White Pepper
- 2 lrg Large eggs Lightly Beaten
Инструкции
- Combine the rice, 1/4 c. cheese, dill, and 1 egg in a small bowl, and stir well. Press the mix into a 9 inch pie plate coated with cooking spray. Bake at 350F for 5 min; set aside.
- Arrange the artichokes in the rice shell; sprinkle with 1/2 c. cheese.
- Combine lowfat milk and remaining ingredients in a small bowl; stir well.
- Pour over cheese. Bake at 350F for 50 min or possibly till set. Let stand for 5 min; serve hot.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 154g | |
| Recipe makes 6 servings | |
| Calories 173 | |
| Calories from Fat 50 | 29% |
| Total Fat 5.62g | 7% |
| Saturated Fat 2.39g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 112mg | 37% |
| Sodium 158mg | 7% |
| Potassium 203mg | 6% |
| Total Carbs 20.69g | 6% |
| Dietary Fiber 2.7g | 9% |
| Sugars 2.23g | 1% |
| Protein 10.14g | 16% |
