Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.4% of RDA
• Calories: 18.3% of RDA
• Carbs: 4.4% of RDA
• Fat (total lipid): 16.2% of RDA
• Fiber: 3.8% of RDA
• Fructose: 3.7% of RDA
• Protein: 6.1% of RDA
• Sodium: 48.0% of RDA
• Sugar: 11.3% of RDA
• Vitamin A (IU): 24.3% of RDA
• Vitamin B6: 28.9% of RDA
• Vitamin C: 23.6% of RDA
• Iron: 4.9% of RDA
• Magnesium: 7.3% of RDA
• Manganese: 5.8% of RDA
• Niacin: 2.9% of RDA
• Potassium: 10.4% of RDA
• Zinc: 6.2% 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.
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PREPARATION
1.
Preheat oven to 400˚F and butter a 9x13 casserole dish.
2.
Cook the rice according to the directions on the package.
PREPARING THE FILLING
3.
Grate zucchini on the large holes (or the grating attachment on a food processor).
4.
Transfer grated zucchini to a colander over the sink and stir in 1 tsp salt. Let stand 10 min, stirring a couple of times then squeeze out the excess moisture with your hands. Transfer drained zucchini to a large mixing bowl.
5.
Mix ⅔ cup sour cream with ½ tsp baking powder and let stand while zucchini drains (8-10 min).
6.
Into the mixing bowl with drained zucchini, stir in 4 eggs and sour cream mixture.
7.
Add cooked rice and 2 cups cheese. Stir in ½ cup chives, ½ tsp salt and ½ tsp Italian seasoning.
8.
Pour mixture into buttered casserole dish and spread ⅓ cup sour cream over the top. Sprinkle remaining 1 cup cheese over the surface.
BAKING
9.
Bake uncovered on the center rack at 400˚ for 40 min. Let stand for 10 min before serving.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free baking powder for baking powder.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 366
Protein 6.82 g
Carbohydrates 12.2 g
Iron 0.93 mg
Fiber 1.07 g
Calcium 64.1 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.
