Contributed By: kikki
My mom
Easy recipe with lots of nutrients. Just put it in the baking dish, add broth and bake it.
|
|
Total Preparation Time: 15 to 30 minutes
Ingredients: Rice, Pasta & Bread
Vegetables
Actual Cooking Time: 1 hour
Number of Servings: 6
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
1 cup Broccoli
1 cup Cherry tomatoes
1 cup Baby carrots
1 Zucchini
1 Red or orange bell pepper
1/2 Cucumber
12 Small whole black olives (optional)
1 cup Dry rice (optional)
1 cup Vegetable broth
1 whole piece (8 ounces ) of Feta
1 tbs Olive oil
1 tsp Italian seasoning
Preparation
Wash and cut broccoli, zucchini, bell pepper and cucumber. You don't need to cut the tomatos, olives and carrots.
Put everything in the baking dish and add the broth.
Cut the feta in 4 slices and place them on top of the vegetables.
Spread the olive oil on top of the feta and sprinkle with italian seasoning.
Cover and put it in the preheated oven at 400 F for 1 hour.
Take the cover of in the last 15 minutes, so feta can brown.
Cook rice following the directions on the box.
Serve it over the rice.
Cook's Notes
You can use any vegetable you like, or have in your refrigerator.
If you like harder vegetables softer, you can pre cook them.
Instead of white rice, you can use brown rice or a mixture of wild rice.
Nutrition Information
Calories: 146
;
Total Fat: 6.6 g
;
Saturated Fat: 4 g
;
Polyunsaturated Fat: 0.4 g
;
Carbohydrates: 17 g
;
Protein: 6 g
;
Vitamin A: 7523 IU
;
Vitamin C: 61.7 mg
;
Calcium: 163 mg
;
Sodium: 582 mg
;
Iron: 0.8 mg
;
Fiber: 2 g