Casseroles

Cheesy Broccoli and Rice Casserole

4

An incredible flavorful rice, broccoli and cheese casserole.

10
1 1/2 cups uncooked brown rice
1 cup white wine
2 1/2 cups half and half
2 1/2 cups low sodium chicken broth
2 tablespoons Dijon mustard
5 cups fresh broccoli florets
2 cups shredded cheddar cheese
Cook the rice according to package directions. Preheat oven to 350º F. Lightly spray a 9x13 baking dish with cooking spray. In a medium saucepan combine the white wine and chicken broth. Bring the mixture...
See the full directions on my site
Nutritions

Calories
282

Sodium
583mg
24% DV

Fat
11g
17% DV

Protein
11g
23% DV

Carbs
33g
11% DV

Fiber
3g
13% DV

A Spanish omelette is also known as tortilla de patatas in Spain where it is a tapa and it consists of just four ingredients plus seasoning. It is a Spanish classic dish for very good reasons. It is simple to make, it is nutritious and absolutely delicious. Oh, Spanish tapas!! Aren't these simply the best?



6 large eggs
1 large onion I used red organic
3 med potatoes sliced or cubed
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper or some chilli flakes/cayenne pepper
6 tbsp parsley fresh -chopped (optional)
1 med red pepper (optional) added in this recipe
4

1. Wash, peel and slice the potatoes, rinse them again and allow them to drain in a colander while you prepare other ingredients.
2. Peel, wash and shred the onion and add to the potatoes ready to be...
See the full directions on my site

Nutritions

Calories
113

Sodium
377mg
15% DV

Fat
7g
11% DV

Protein
6g
12% DV

Carbs
7g
2% DV

Fiber
2g
9% DV