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Add a photoПорций: 6
Ингредиенты
- 3 c. cooked rice
- 2 1/2 c. broccoli, steamed
- 2 Large eggs, separated and yolks well beaten
- 2 tbsp. vegetable oil
- 1 onion, minced fine
- 1 c. 2% lowfat milk
- 3/4 c. grated sharp Cheddar cheese
- Garlic pwdr to taste
Инструкции
- Combine all ingredients except egg whites; blend thoroughly. Beat egg whites till stiff and fold into mix. Bake in a greased baking dish at 350 degrees for 45-60 min. Serves 8.
- Per Serving: Cal 229; Pro 9.1 gms; CHO 27 gms; Fat 9.5 gms; Chol 81.8 mg; Sodium 461 mg.
- Diabetic Exchanges: Bread - 1; vegetable - 1; lowfat milk - 1/2; fat - 1 1/2.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 196g | |
| Recipe makes 6 servings | |
| Calories 264 | |
| Calories from Fat 109 | 41% |
| Total Fat 12.35g | 15% |
| Saturated Fat 4.66g | 19% |
| Trans Fat 0.12g | |
| Cholesterol 89mg | 30% |
| Sodium 152mg | 6% |
| Potassium 224mg | 6% |
| Total Carbs 27.7g | 7% |
| Dietary Fiber 1.2g | 4% |
| Sugars 3.46g | 2% |
| Protein 10.5g | 17% |
