Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving
Amount Per Serving
Calories 170.4
Total Fat 5.8 g
Saturated Fat 1.6 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 1.5 g
Cholesterol 30.9 mg
Sodium 62.6 mg
Potassium 220.3 mg
Total Carbohydrate 19.3 g
Dietary Fiber 2.9 g
Sugars 1.5 g
Protein 12.0 g
Vitamin A 9.5 %
Vitamin B-12 6.7 %
Vitamin B-6 9.6 %
Vitamin C 44.7 %
Vitamin D 2.5 %
Vitamin E 12.6 %
Calcium 8.0 %
Copper 7.0 %
Folate 14.4 %
Iron 6.1 %
Magnesium 4.5 %
Manganese 12.0 %
Niacin 4.4 %
Pantothenic Acid 6.6 %
Phosphorus 14.8 %
Riboflavin 10.9 %
Selenium 15.8 %
Thiamin 4.4 %
Zinc 5.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Broccoli and Brown Rice Casserole

View the full Broccoli and Brown Rice Casserole Recipe & Instructions
Submitted by: KIMD1972
TAGS:  Fish | Dinner | Fish Dinner |

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Broccoli and Brown Rice Casserole

57 calories of Publix Instant Brown Rice, (0.38 cup)

40 calories of Cottage Cheese, Nonfat, (0.25 cup (not packed))

21 calories of Sunflower Seeds, without salt, (0.13 oz)

18 calories of Fleishmann's, Fleishmann's made with Olive Oil, 1 Tbsp, (0.25 serving)

12 calories of Onions, raw, (0.19 cup, chopped)

11 calories of Broccoli, frozen, (0.13 package (10 oz))

10 calories of Parmesan Cheese, shredded, (0.50 tbsp)

9 calories of Egg, fresh, whole, raw, (0.13 large)

2 calories of Mushrooms, fresh, (0.13 cup, pieces or slices)

2 calories of Garlic, (0.38 clove)

0 calories of Thyme, ground, (0.06 tsp)


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