Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 2 c. Mixed Basmati and Wild Rice Salt Black Pepper
- 1/2 lb Broccoli
- 1 Tbsp. Butter
- 2 x Onions, minced
- 3 cl Garlic, crushed
- 1/2 c. Lowfat sour cream
- 1 c. Grated Mozzarella Cheese
- 2/3 c. Grated Parmesan Cheese
- 1 Tbsp. Minced Fresh Rosemary
Инструкции
- Cook the rice in boiling salted water for about 35 min or possibly according to package directions. Drain thoroughly and rinse with cool water. Drain again.
- Meanwhile, cut the stalks off the broccoli and cook them in boiling salted water for 8-10 min, till almost tender, then add in the florets and cook 2 min longer. Drain and rinse in cool water. Drain again and set aside.
- Heat the butter in a skillet, add in the onions, and cook gently, stirring occasionally, for 3-5 min, till softened. Add in the garlic, and cook, stirring occasionally, for 3-5 min, till the onion is lightly browned.
- Coarsely chop the broccoli, then stir into the rice with the onion and garlic mix, lowfat sour cream, 3/4 of the mozzarella and Parmesan cheeses, the rosemary, and salt and pepper to taste.
- Transfer the mix to an ovenproof dish and sprinkle with remaining cheeses. bake at 350 degrees for 20 min, till heated through and the cheese is melted. Serve immediately.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 275 | |
| Calories from Fat 171 | 62% |
| Total Fat 19.29g | 24% |
| Saturated Fat 11.19g | 45% |
| Trans Fat 0.0g | |
| Cholesterol 53mg | 18% |
| Sodium 462mg | 19% |
| Potassium 286mg | 8% |
| Total Carbs 10.68g | 3% |
| Dietary Fiber 2.1g | 7% |
| Sugars 4.03g | 3% |
| Protein 16.05g | 26% |
