Directions:
- Pre heat oven to 350°F.
- Steam broccoli until tender (about 3-4 minutes in microwave/stovetop).
- Place broccoli, soup stock, oil and lemon juice in a blender or food processor and process to a smooth puree.
- Place rice and cheese in an ovenproof dish. Pour broccoli mixture over the rice and cheese. Toss mixture gently to blend ingredients.
- Place in oven for 15 minutes or until heated through and the cheese is melted. (Instead of using the oven, you can heat this dish in the microwave for 3 minutes, stir, and cook 3 more minutes)
- Note: Refrigerate leftovers for 3-5 days, or can be frozen for up to 2 months. This dish should not be introduced to children under 12 months old.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 167.01 Kcal (699 kJ) | ||
| Calories from fat | 32.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.61g | 6% | |
|---|---|---|---|
| Cholesterol | 2.6mg | 1% | |
| Sodium | 130.25mg | 5% | |
| Potassium | 196.26mg | 4% | |
| Total Carbs | 26.78g | 9% | |
| Sugars | 1.29g | 5% | |
| Dietary Fiber | 3.7g | 15% | |
| Protein | 8.4g | 17% | |
| Vitamin C | 30.1mg | 50% | |
| Iron | 0.5mg | 3% | |
| Calcium | 130.4mg | 13% | |
| Amount Per 100 g | |||
| Calories | 86.18 Kcal (361 kJ) | ||
| Calories from fat | 16.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.86g | 6% | |
|---|---|---|---|
| Cholesterol | 1.34mg | 1% | |
| Sodium | 67.21mg | 5% | |
| Potassium | 101.28mg | 4% | |
| Total Carbs | 13.82g | 9% | |
| Sugars | 0.67g | 5% | |
| Dietary Fiber | 1.91g | 15% | |
| Protein | 4.33g | 17% | |
| Vitamin C | 15.5mg | 50% | |
| Iron | 0.3mg | 3% | |
| Calcium | 67.3mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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