Brown Rice Casserole

1. Preheat oven to 375°F.

2. Heat oil in a large skillet over medium-high heat. Add onion and saute 2 minutes.

3. Add bell pepper and seasoning and saute 2-3 minutes more. Add rice and cook another minute, stirring to evenly distribute ingredients.

4. Remove from heat, add cheese and stock and stir gently.

5. Spray a casserole dish with nonstick cooking spray and transfer rice mixture to casserole dish. Cover and bake 25 minutes. Remove lid and bake 5-10 minutes more. If using cheddar or another easily melted cheese, feel free to sprinkle a little more over the top at this point. Serve hot.

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Nutrient	Quantity
Total fats	68.2479 g
Protein	73.4611 g
Carbohydrates	509.1192 g
Energy	2955.3352 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8545 g
Water	359.7327 g
Aspartic acid	5.7753 g
Calcium, Ca	981.2486 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0002 g
Lutein + zeaxanthin	65.9309 g
Fiber, total dietary	32.646 g
Fatty acids, total saturated 22:0	0.0176 g
Carotene, beta	72.9029 g
Niacin	42.9939 mg
Vitamin A, RAE	218.7873 g
Arginine	4.4622 g
Riboflavin	2.0475 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0094 g
Fatty acids, total saturated 20:1	0.0444 g
Glutamic acid	13.8706 g
Sodium, Na	3063.7827 mg
Fatty acids, total saturated 16:1 undifferentiated	0.941 g
Total lipid (fat)	68.2479 g
Manganese, Mn	25.7325 mg
Fructose	1.9545 g
Proline	4.5435 g
Fatty acids, total saturated 16:0	13.5069 g
Fatty acids, total saturated 8:0	0.929 g
Sucrose	1.5145 g
Choline, total	42.5439 mg
Sugars, total	18.8418 g
Serine	4.3949 g
Fatty acids, total saturated 10:0	3.3632 g
Fatty acids, total saturated 18:0	3.1599 g
Vitamin B-6	5.6382 mg
Selenium, Se	27.8942 g
Ash	27.7071 g
Vitamin D	27.216 IU
Fatty acids, total saturated 18:1 undifferentiated	23.0159 g
Pantothenic acid	11.9198 mg
Phenylalanine	3.5564 g
Copper, Cu	1.6255 mg
Betaine	0.3596 mg
Thiamin	3.1636 mg
Retinol	213.225 g
Methionine	1.6628 g
Iron, Fe	15.1462 mg
Carbohydrate, by difference	509.1192 g
Phosphorus, P	2772.7438 mg
Folate, total	193.8368 g
Tocopherol, gamma	0.479 mg
Fatty acids, total saturated 4:0	1.3183 g
Alanine	3.7994 g
Cholesterol	153.189 mg
Valine	4.5416 g
Fatty acids, total saturated 18:2 undifferentiated	8.0618 g
Glycine	2.4679 g
Carotene, alpha	0.3 g
Glucose (dextrose)	2.9841 g
Fatty acids, total saturated 14:0	4.7709 g
Zinc, Zn	20.8301 mg
Isoleucine	3.336 g
Tocopherol, delta	0.0138 mg
Fatty acids, total saturated 12:0	1.9945 g
Fatty acids, total polyunsaturated	8.9165 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	6.2126 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	833.7969 IU
Folate, DFE	193.8368 g
Tryptophan	0.9487 g
Vitamin C, total ascorbic acid	13.4033 mg
Phytosterols	55.622 mg
Galactose	0.0034 g
Fatty acids, total polyunsaturated 18:1 c	0.0115 g
Fatty acids, total saturated 20:0	0.0559 g
Fatty acids, total saturated 6:0	0.9747 g
Tyrosine	2.88 g
Vitamin B-12	2.8747 g
Vitamin K (phylloquinone)	24.9662 g
Fatty acids, total saturated	31.0943 g
Histidine	1.8648 g
Fatty acids, total monounsaturated	24.4686 g
Threonine	2.801 g
Folate, food	193.8368 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Vitamin D (D2 + D3)	0.6804 g
Cryptoxanthin, beta	0.5182 g
Vitamin D3 (cholecalciferol)	0.6804 g
Vitamin E (alpha-tocopherol)	6.3726 mg
Magnesium, Mg	765.5732 mg
Lysine	3.8949 g
Potassium, K	2266.4804 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.7084 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic powder	0.25 teaspoon	2.5653	0.5637	0.0057
Olive oil	1 tablespoon	119.34	0	13.5
Brown rice	4 cups	2294.16	483.3536	17.5696
Onion	1	60	14.01	0.15
Oregano	1.5 1/2	3.975	1.0338	0.0642
Bell Pepper	1	0	0	0
Basil	0.5 teaspoon	0.1016	0.0117	0.0028
thyme	1 teaspoon	0.808	0.1956	0.0134
chicken stock	0.25 cup	21.6	2.118	0.72
marjoram	0.5 teaspoon	0.813	0.1817	0.0211
onion flake	0.5 teaspoon	2.9083	0.694	0.0038
seasoning	2 teaspoons	0	0	0
feta	6 ounces	449.064	6.9571	36.1973