Emerald Rice Bake (Broccoli)

1. Cook onions in butter over medium heat just until tender.

2. Stir in rice, soup and broccoli (I usually add about an extra 1/2 cup of cheddar in with this, too).

3. Turn into a buttered, shallow, 1 1/2 quart casserole.

4. Sprinkle the cheese evenly over the top.

5. Bake at 350 for 30 minutes or until cheese starts to brown.

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Nutrient	Quantity
Total fats	10.7709 g
Protein	37.9271 g
Carbohydrates	326.0396 g
Energy	1564.3883 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2318 g
Water	367.893 g
Aspartic acid	3.7212 g
Calcium, Ca	318.2426 mg
Lutein + zeaxanthin	3980.6338 g
Fiber, total dietary	14.9359 g
Fatty acids, total saturated 22:0	0.0057 g
Carotene, beta	1024.2167 g
Niacin	18.3035 mg
Vitamin A, RAE	88.3334 g
Arginine	3.2187 g
Riboflavin	0.6111 mg
Tocopherol, beta	0.0283 mg
Fatty acids, total saturated 20:1	0.0101 g
Glutamic acid	7.478 g
Sodium, Na	126.3533 mg
Fatty acids, total saturated 16:1 undifferentiated	0.029 g
Total lipid (fat)	10.7709 g
Manganese, Mn	4.9427 mg
Fructose	3.0338 g
Proline	1.6829 g
Fatty acids, total saturated 16:0	1.3489 g
Sucrose	1.3715 g
Choline, total	79.3536 mg
Sugars, total	8.6554 g
Serine	1.8929 g
Fatty acids, total saturated 18:0	0.3675 g
Vitamin B-6	1.2212 mg
Selenium, Se	63.3574 g
Ash	5.8644 g
Fatty acids, total saturated 18:1 undifferentiated	3.4744 g
Pantothenic acid	5.5787 mg
Phenylalanine	1.903 g
Copper, Cu	1.2268 mg
Betaine	0.3635 mg
Thiamin	2.5617 mg
Methionine	0.8191 g
Iron, Fe	18.561 mg
Carbohydrate, by difference	326.0396 g
Phosphorus, P	748.6067 mg
Folate, total	1063.2018 g
Tocopherol, gamma	0.4819 mg
Alanine	1.9793 g
Valine	2.1299 g
Fatty acids, total saturated 18:2 undifferentiated	3.6969 g
Glycine	1.6578 g
Carotene, alpha	70.8737 g
Glucose (dextrose)	3.0391 g
Fatty acids, total saturated 14:0	0.0388 g
Zinc, Zn	6.0273 mg
Isoleucine	1.4897 g
Maltose	0.5953 g
Fatty acids, total polyunsaturated	3.9321 g
Fatty acids, total polyunsaturated 17:1	0.0028 g
Leucine	2.7696 g
Tocotrienol, alpha	0.1454 mg
Vitamin A, IU	1777.8234 IU
Folate, DFE	1640.4018 g
Tryptophan	0.4704 g
Vitamin C, total ascorbic acid	258.7975 mg
Phytosterols	12 mg
Folic acid	825.1 g
Fatty acids, total saturated 20:0	0.0057 g
Lactose	0.5953 g
Tyrosine	1.1454 g
Vitamin K (phylloquinone)	288.7208 g
Fatty acids, total saturated	1.8185 g
Histidine	0.8787 g
Fatty acids, total monounsaturated	3.5228 g
Threonine	1.3206 g
Folate, food	238.1018 g
Cryptoxanthin, beta	2.8349 g
Vitamin E (alpha-tocopherol)	2.6343 mg
Magnesium, Mg	174.4339 mg
Lysine	1.4542 g
Potassium, K	1500.244 mg
Cystine	0.6768 g
Fluoride, F	0.88 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	1 tablespoon	85.5	3.9285	7.2
Rice	2 cups	1350.5	295.815	2.442
Broccoli	10 ounces	96.3883	18.8241	1.0489
Onion	0.5 cup	32	7.472	0.08
Cheddar cheese	0.5 cup	0	0	0
cream mushroom soup chicken	1 can	0	0	0