Festive Braised Rice (Microwave Recipe)

1. Place oil & butter in a microwave safe dish and cook on high for 2 minutes.

2. Add onion and mushrooms, Stir to coat with oil mixture. Cook for a further 2 minutes.

3. Stir in rice and cook for 2 minutes Blend in stock and cook for a further 8 minutes.

4. Stir in ham, turkey, parsley & seasonings. Cook for 9 minutes.

5. Sprinkle with parmesan cheese to serve.

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Nutrient	Quantity
Total fats	46.16 g
Protein	22.663 g
Carbohydrates	41.391 g
Energy	655.68 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3624 g
Water	421.646 g
Aspartic acid	0.6415 g
Calcium, Ca	332.07 mg
Lutein + zeaxanthin	9.4 g
Fiber, total dietary	5.51 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	4.2 g
Niacin	6.7551 mg
Vitamin A, RAE	11.9 g
Arginine	0.9587 g
Riboflavin	0.4612 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total saturated 20:1	0.1313 g
Glutamic acid	1.6044 g
Sodium, Na	688.14 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6714 g
Total lipid (fat)	46.16 g
Manganese, Mn	0.6435 mg
Fructose	2.064 g
Proline	0.2631 g
Fatty acids, total saturated 16:0	5.4069 g
Fatty acids, total saturated 8:0	0.0112 g
Sucrose	1.584 g
Choline, total	40.521 mg
Sugars, total	11.824 g
Serine	0.3249 g
Fatty acids, total saturated 10:0	0.0252 g
Fatty acids, total saturated 18:0	1.4286 g
Vitamin B-6	0.4397 mg
Selenium, Se	16.06 g
Ash	5.23 g
Fatty acids, total saturated 18:1 undifferentiated	26.3357 g
Pantothenic acid	0.405 mg
Phenylalanine	0.3232 g
Copper, Cu	0.7138 mg
Betaine	0.187 mg
Thiamin	0.5735 mg
Retinol	10.8 g
Methionine	0.1796 g
Iron, Fe	2.8702 mg
Carbohydrate, by difference	41.391 g
Phosphorus, P	493 mg
Folate, total	79.8 g
Tocopherol, gamma	0.2241 mg
Fatty acids, total saturated 4:0	0.0324 g
Alanine	0.3129 g
Cholesterol	13 mg
Valine	0.3321 g
Fatty acids, total saturated 18:2 undifferentiated	9.4873 g
Glycine	0.406 g
Glucose (dextrose)	3.152 g
Fatty acids, total saturated 14:0	0.1668 g
Zinc, Zn	2.684 mg
Isoleucine	0.2522 g
Fatty acids, total saturated 12:0	0.028 g
Fatty acids, total polyunsaturated	9.8563 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.4492 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	62.5 IU
Folate, DFE	79.8 g
Tryptophan	0.1394 g
Vitamin C, total ascorbic acid	12.44 mg
Phytosterols	83.67 mg
Fatty acids, total saturated 20:0	0.1118 g
Fatty acids, total saturated 6:0	0.0192 g
Tyrosine	0.2462 g
Vitamin B-12	0.22 g
Vitamin K (phylloquinone)	17.574 g
Fatty acids, total saturated	7.397 g
Histidine	0.1796 g
Fatty acids, total monounsaturated	27.1936 g
Threonine	0.2553 g
Folate, food	79.8 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Vitamin E (alpha-tocopherol)	4.0045 mg
Magnesium, Mg	64.8 mg
Lysine	0.2337 g
Potassium, K	793.07 mg
Cystine	0.1144 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	2 tablespoons	171	7.857	14.4
Olive oil	2 tablespoons	238.68	0	27
Onion	1	64	14.944	0.16
Parmesan cheese	0.25 cup	74	8	1
Arborio rice	1 cup	0	0	0
Mushroom	0.5 cup	0	0	0
Parsley	0	0	0	0
Ham	1 cup	0	0	0
salt pepper	0	0	0	0
chicken stock	1.25 cups	108	10.59	3.6