Savoury Rice Cake
Low in Fat
Low in Saturated Fat
High in Fibre
Provides 2 Serves of Vegetables
Low in Saturated Fat
High in Fibre
Provides 2 Serves of Vegetables
- PREP TIME: 20 mins
- COOK TIME: 30 mins
- SERVES: 6
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Ingredients
- 3 cups liquid chicken stock
- 1 ½ cups short grain rice
- 4 spring onions, finely chopped
- 2 eggs, lightly beaten
- 500g packet Birds Eye Country Harvest Carrots, Cauliflower and Broccoli, thawed
- 1 ½ cups grated reduced fat mozzarella cheese
- ½ teaspoon dried thyme leaves
- 1 cup tomato salsa
Instructions
- Bring stock to the boil in a large saucepan, add rice, cover and simmer for 15 minutes or until rice is cooked and liquid is absorbed, making sure to stir the rice occasionally.
- Remove pan from heat, stir in spring onions and eggs, mixing well. Press half the rice mixture into a greased 20cm spring form pan. Mix thawed vegetables with one cup of the cheese, place into pan.
- Spoon over the remaining rice and press down firmly. Sprinkle evenly with remaining cheese and thyme.
- Bake in a preheated oven at 200°C for 30 minutes. Cut rice cake into wedges and serve with tomato salsa.
Hint:
If using pre-cooked cold rice in this recipe, reduce oven temperature to 180°C and increase cooking time to 45-50 minutes. For a lower Sodium version, use a salt reduced stock.
Nutritional Information
| Per Serve | |
| ENERGY |
1494kJ
|
| PROTEIN |
17.8g
|
| FAT TOTAL |
8g
|
| FAT SATURATED |
3.6g
|
| CARBS TOTAL |
50g
|
| CARBS SUGARS |
7.1g
|
| SODIUM |
1125mg
|
| DIETARY FIBRE |
5.4g
|
