Name: Vegetable Rice Casserole
Ingredients: 1 cup, flowerets Broccoli; 5 1/3 servings White Wine; 1 cup, dry, yields White Rice; 8 oz, raw, yields Mushrooms; 1/2 tbsp Pepper; 2 1/2 servings Vegetable Broth; 1 cup chopped Onion; 2 lbs Potatoes

Ingredients

broccoli flowerets

2 1/2 cups fat free vegetable broth

1 cup chopped onion

2 lbs potatoes

Directions

1.	Peel and cube potatoes, chop onions.
2.	Sauté mushrooms and onions in wine in a non-stick skillet, over medium heat until onions are soft and translucent.
3.	Stir in broth and heat to boil. Remove from heat.
4.	In large baking dish, spread potatoes, rice and broccoli evenly. Sprinkle evenly with black pepper.
5.	Pour broth mixture evenly over rice, broccoli and potatoes. Cover well with foil.
6.	Bake for 1 1/2 hours at 325 °F (160 °C) or until fully cooked.
7.	Note: based on recipe from Michael Thurmond's Six Week Body Makeover.

Nutrition summary

There are 237 calories in 1 serving of Vegetable Rice Casserole.

Calorie split: 2% fat, 88% carbs, 10% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

237

% Daily Values*

Total Fat

0.53g

1%

Saturated Fat

0.125g

1%

Trans Fat

0g

Polyunsaturated Fat

0.188g

Monounsaturated Fat

0.085g

Cholesterol

0mg

0%

Sodium

584mg

25%

Total Carbohydrate

50.73g

18%

Dietary Fiber

4.4g

16%

Sugars

3.96g

Protein

5.84g

Vitamin D

-

Calcium

37mg

3%

Iron

2.62mg

15%

Potassium

725mg

15%

Vitamin A

3mcg

0%

Vitamin C

36.8mg

41%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.