Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 28.3% of RDA
• Carbs: 26.6% of RDA
• Fat (total lipid): 34.1% of RDA
• Fiber: 27.2% of RDA
• Fructose: 6.8% of RDA
• Protein: 19.3% of RDA
• Sodium: 46.5% of RDA
• Sugar: 16.8% of RDA
• Vitamin A (IU): 70.4% of RDA
• Vitamin B6: 17.9% of RDA
• Vitamin C: 42.6% of RDA
• Iron: 3.2% of RDA
• Magnesium: 24.7% of RDA
• Manganese: 22.4% of RDA
• Niacin: 13.8% of RDA
• Potassium: 16.0% of RDA
• Zinc: 21.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
73.2
g
73.229
Calories
567
566.813
Fiber
7.61
g
7.605
Iron
0.598
mg
0.598
Protein
21.7
g
21.663
Sodium
628
mg
627.842
Sugars
5.24
g
5.24
Fat (total lipid)
20.8
g
20.836
N
0
0
olive oil|white onion|garlic (fresh)|jalapeno pepper|red bell pepper|zucchini|chili powder|salt|corn kernel|diced tomato|black bean|cumin|garlic powder|oregano (dried)|tomato paste|long-grain white rice|white cheddar cheese|green onion
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PREPARATION
1.
Preheat the oven to 375°F. Coat an 8-by-8-inch casserole dish with nonstick cooking spray or olive oil.
PREPARING THE RICE
2.
In a medium saucepan, whisk together 1/2 tbsp chili powder, cumin, garlic powder, oregano, salt, tomato paste, and 3 cups of water.
3.
Add the rice and stir briefly to combine. Cover the pan, raise the heat to high, and bring to a full boil. Reduce the heat to low and simmer for 20 minutes.
4.
Remove the pan from the heat and let the rice stand, undisturbed, for 10 -20 minutes more. Fluff with a fork.
PREPARING THE FILLING
5.
In a large skillet, heat the olive oil over medium-low heat.
6.
Add the onion and garlic and cook for about 5 minutes, or until the onions have softened.
7.
Add the jalapeño and bell peppers, zucchini, 1/2 tbsp chili powder, and salt to the skillet and stir to combine.
8.
Raise the heat to medium and continue to sauté until the vegetables are soft and no liquid remains on the bottom of the skillet, about 10 minutes.
9.
In a large bowl, combine the corn kernels, diced tomatoes and chiles, and black beans.
10.
Add the sautéed vegetables, rice, and shredded cheese to the bowl and stir until evenly mixed.
BAKING THE DISH
11.
Pour the rice and vegetable mixture into the prepared dish and bake for 20 minutes.
12.
Sprinkle the green onions over the bake and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
For extra flavor, use chicken broth in place of water for the rice. Chicken broth already contains salt, so you will not need extra salt.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 567
Protein 21.7 g
Carbohydrates 73.2 g
Iron 0.60 mg
Fiber 7.61 g
Calcium 15.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
