info@balancenutrition.in    +91 9152419847     +91 9820455544
  : +91 9152419847
  : +91 9820455544
Get upto 5 calls with your Nutritionist instead of 3 on all 90-day online diet programs!  Get Unlimited in-app Chat Access & a 30-day maintenance program FREE!             Contact us: 9820455544 / 9152419847 to know more!

Brown Rice Casserole

VIEWS 2485
Print This

Energy (kcal) - 200

Protein (g) - 8

Carbohydrate (g) - 30

Fat (g) - 4

Khyati's Health-O-Meter Says:

A colourful dish with fibers and vitamin to keep our body healthy. Brown rice is a great source of fiber and complex carbs to fuel the body with glucose. It's also an excellent source of magnesium, which works with calcium to build bones and teeth and to help the muscles contract. Spinach is one of the best sources of dietary potassium. It is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function. Bell peppers contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  It also contains vitamin B6, which is essential for the health of the nervous system and helps renew cells.

INGREDIENTS:
  • Spinach leaves (palak), blanched and chopped - 1 cup
  • Red, Green capsicum  finely chopped  - 1 cup
  • Brown rice [raw] - 30 g
  • Extra virgin olive oil  -  ½ tsp
  • Onion  finely chopped  - 2 tbsp 
  • Salt as per   taste use minimum
  • Black pepper powder  -  ½ tsp
  • Low-fat milk - 1 cup(100ml)
  • Mustard paste - 1tsp
DIRECTIONS:
Step 1 Wash and soak rice in water keep it for 15-20 mins. Drain it and keep it aside. Step 2 Heat oil in a saucepan add sliced onion and pan saute till soft. Add spinach and mix. Sprinkle salt and ½ tsp pepper powder.  Step 3 Add soaked brown rice and milk gradually, stirring continuously, ensuring there are no lumps.  Step 4 Cut red and green capsicums (peppers) into small cubes. Sprinkle salt over the capsicums add the mustard paste to them and add it to the rice mixture. Step 5 Keep it on medium flame and bring it to boil. Lower the flame and cover it with lid and let it cook for 20 minutes. Serve hot
Recipe Category:
Cereals And Grains
Recipe Title:

Brown Rice Casserole

Recipe Views:
2485
Recipe Type:
Veg
Recipe Kcal:
200

Energy
(kcal)

8

Protein
(g)

30

Carbohydrate
(g)

4

Fat
(g)

Khyati's
Health-O-Meter Says:

A colourful dish with fibers and vitamin to keep our body healthy. Brown rice is a great source of fiber and complex carbs to fuel the body with glucose. It's also an excellent source of magnesium, which works with calcium to build bones and teeth and to help the muscles contract. Spinach is one of the best sources of dietary potassium. It is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function. Bell peppers contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  It also contains vitamin B6, which is essential for the health of the nervous system and helps renew cells.

INGREDIENTS:
  • Spinach leaves (palak), blanched and chopped - 1 cup
  • Red, Green capsicum  finely chopped  - 1 cup
  • Brown rice [raw] - 30 g
  • Extra virgin olive oil  -  ½ tsp
  • Onion  finely chopped  - 2 tbsp 
  • Salt as per   taste use minimum
  • Black pepper powder  -  ½ tsp
  • Low-fat milk - 1 cup(100ml)
  • Mustard paste - 1tsp
DIRECTIONS:
Step 1 Wash and soak rice in water keep it for 15-20 mins. Drain it and keep it aside. Step 2 Heat oil in a saucepan add sliced onion and pan saute till soft. Add spinach and mix. Sprinkle salt and ½ tsp pepper powder.  Step 3 Add soaked brown rice and milk gradually, stirring continuously, ensuring there are no lumps.  Step 4 Cut red and green capsicums (peppers) into small cubes. Sprinkle salt over the capsicums add the mustard paste to them and add it to the rice mixture. Step 5 Keep it on medium flame and bring it to boil. Lower the flame and cover it with lid and let it cook for 20 minutes. Serve hot
Recipe Title: Brown Rice Casserole
Recipe Category: Cereals And Grains
Recipe Views: 2485
Recipe Type: Veg
Recipe Kcal:

Energy 200 (kcal), Protein 8 (g), Carbohydrate 30 (g), fat 4 (g).





Khyati's
Health-O-Meter Says:

A colourful dish with fibers and vitamin to keep our body healthy. Brown rice is a great source of fiber and complex carbs to fuel the body with glucose. It's also an excellent source of magnesium, which works with calcium to build bones and teeth and to help the muscles contract. Spinach is one of the best sources of dietary potassium. It is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function. Bell peppers contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  It also contains vitamin B6, which is essential for the health of the nervous system and helps renew cells.

INGREDIENTS:
  • Spinach leaves (palak), blanched and chopped - 1 cup
  • Red, Green capsicum  finely chopped  - 1 cup
  • Brown rice [raw] - 30 g
  • Extra virgin olive oil  -  ½ tsp
  • Onion  finely chopped  - 2 tbsp 
  • Salt as per   taste use minimum
  • Black pepper powder  -  ½ tsp
  • Low-fat milk - 1 cup(100ml)
  • Mustard paste - 1tsp
DIRECTIONS:
Step 1 Wash and soak rice in water keep it for 15-20 mins. Drain it and keep it aside. Step 2 Heat oil in a saucepan add sliced onion and pan saute till soft. Add spinach and mix. Sprinkle salt and ½ tsp pepper powder.  Step 3 Add soaked brown rice and milk gradually, stirring continuously, ensuring there are no lumps.  Step 4 Cut red and green capsicums (peppers) into small cubes. Sprinkle salt over the capsicums add the mustard paste to them and add it to the rice mixture. Step 5 Keep it on medium flame and bring it to boil. Lower the flame and cover it with lid and let it cook for 20 minutes. Serve hot

Copyright ©2023 Balancenutrition.in .All Rights Reserved.

Brown Rice Casserole - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2485
COMMENTS 0

Most Viewed

Detox Drink (easy To Prepare)

Super Glow Juice

Baked Falafel

RELATED RECIPES

Jul 5 2021

Brinjal Or Aubergine Rice
Brinjal rice is a very delicious recipe. Coming to nutritional values, Aubergine/brinjal is a very rich source of fiber and low in soluble carbohydrates. They also help to control the absorption of glucose. This makes them the best option for people suffering from type 2 diabetes. Aubergine is high in water content and low in calorie count. Thus it makes a very healthy diet for people who want to reduce weight. brown rice which provides satiety due to its high fiber content and is much healthier than simply white rice as it is a whole grain. Not only does it contain naturally healthy oils, nutrients such as selenium and manganese, phosphorus.
May 27 2022

Aloo Paratha
Aloo paratha is a dish which everyone enjoys with a cup of raita or dahi. This paratha has potatoes which are rich in fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Adding oats flour to the dough increases the protein and fiber content of the recipe.
Jun 23 2022

Saute Mushroom And Paneer With Couscous Or Quinoa
This recipe being perfect for weight loss. Consist of all the desired nutrients. loaded with high biological proteins coming from paneer, mushroom, makes this cereal dish one complete meal. An addition of broccoli aids in weight loss, fights cancer and also adds on to the required antioxidants. Couscous and quinoa adds on to the crunchiness, high fiber and raises the amino acid profile of the dish.
© 2014 - 2023. www.balancenutrition.in
Online Nutritionist Consultation
Online Nutritionist Consultation