Directions:
- Combine rice, water, butter and salt in a microwave safe dish. Microwave, uncovered, for 20 minutes on HIGH. Stand for 10 minutes before stirring to separate. (You could cook the rice any way you like - this microwave method is the only way that works for me, as far as brown rice is concerned).
- Meanwhile: line the base and sides of a 19cm square cake pan with baking paper. Preheat oven to hot (200°C).
- Combine cooked rice, one cup of cheese and one egg. Mix well and press rice mixture firmly over base of prepared pan. Layer asparagus, capsicum and spinach over rice base.
- Beat remaining eggs in same bowl, add remaining cheese and feta; pour egg mixture over vegetables. Bake, uncovered, in hot oven for about 30 minutes or until firm. Stand for 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 355.88 Kcal (1490 kJ) | ||
| Calories from fat | 175.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.54g | 30% | |
|---|---|---|---|
| Cholesterol | 185.66mg | 62% | |
| Sodium | 954.74mg | 40% | |
| Potassium | 249.8mg | 5% | |
| Total Carbs | 22.95g | 8% | |
| Sugars | 1.32g | 5% | |
| Dietary Fiber | 1.6g | 6% | |
| Protein | 22.04g | 44% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 2.2mg | 12% | |
| Calcium | 496mg | 50% | |
| Amount Per 100 g | |||
| Calories | 170.11 Kcal (712 kJ) | ||
| Calories from fat | 84.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.34g | 30% | |
|---|---|---|---|
| Cholesterol | 88.75mg | 62% | |
| Sodium | 456.38mg | 40% | |
| Potassium | 119.41mg | 5% | |
| Total Carbs | 10.97g | 8% | |
| Sugars | 0.63g | 5% | |
| Dietary Fiber | 0.77g | 6% | |
| Protein | 10.53g | 44% | |
| Vitamin C | 1.6mg | 6% | |
| Iron | 1mg | 12% | |
| Calcium | 237.1mg | 50% | |
* 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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