Italian Inspired Microwave Rice

1. Put all ingredients except the parmesan cheese into a microwave proof dish.

2. Cover and microwave for 20 minutes or until the rice is tender and liquid absorbed. Be very careful when uncovering because the steam will be very hot. I learned this the hard way when making this dish and ended up with a very bad steam burn.

3. Stir in parmesan.

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Nutrient	Quantity
Total fats	5.8567 g
Protein	21.5767 g
Carbohydrates	37.3185 g
Energy	288.2849 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0669 g
Water	445.9408 g
Aspartic acid	0.1531 g
Calcium, Ca	280.9893 mg
Lutein + zeaxanthin	112.9745 g
Fiber, total dietary	2.6257 g
Carotene, beta	74.3785 g
Niacin	5.9995 mg
Vitamin A, RAE	20.0799 g
Arginine	0.1691 g
Riboflavin	0.3649 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0062 g
Fatty acids, total saturated 20:1	0.0347 g
Glutamic acid	0.3717 g
Sodium, Na	827.922 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3503 g
Total lipid (fat)	5.8567 g
Manganese, Mn	0.3161 mg
Fructose	1.5595 g
Proline	0.0397 g
Fatty acids, total saturated 16:0	1.3094 g
Fatty acids, total saturated 8:0	0.0149 g
Sucrose	1.1971 g
Choline, total	46.4424 mg
Sugars, total	11.2848 g
Serine	0.0414 g
Fatty acids, total saturated 10:0	0.0337 g
Fatty acids, total saturated 18:0	0.3732 g
Vitamin B-6	0.4768 mg
Selenium, Se	20.9669 g
Ash	4.5904 g
Fatty acids, total saturated 18:1 undifferentiated	2.1033 g
Pantothenic acid	0.1969 mg
Phenylalanine	0.0475 g
Copper, Cu	0.275 mg
Betaine	0.2215 mg
Thiamin	0.2091 mg
Retinol	14 g
Methionine	0.0089 g
Iron, Fe	2.8781 mg
Carbohydrate, by difference	37.3185 g
Phosphorus, P	330.1839 mg
Folate, total	51.5674 g
Tocopherol, gamma	0.2489 mg
Fatty acids, total saturated 4:0	0.0432 g
Alanine	0.0405 g
Cholesterol	16.1333 mg
Valine	0.0507 g
Fatty acids, total saturated 18:2 undifferentiated	0.8026 g
Glycine	0.0492 g
Carotene, alpha	0.2 g
Glucose (dextrose)	2.3832 g
Fatty acids, total saturated 14:0	0.1675 g
Zinc, Zn	1.6184 mg
Isoleucine	0.0358 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.0398 g
Fatty acids, total polyunsaturated	0.8696 g
Leucine	0.0593 g
Tocotrienol, alpha	0.048 mg
Vitamin A, IU	170.2625 IU
Folate, DFE	51.5674 g
Tryptophan	0.0234 g
Vitamin C, total ascorbic acid	12.4852 mg
Phytosterols	20.0612 mg
Galactose	0.0039 g
Fatty acids, total polyunsaturated 18:1 c	0.0071 g
Fatty acids, total saturated 6:0	0.0256 g
Tyrosine	0.0259 g
Vitamin B-12	0.2933 g
Vitamin K (phylloquinone)	21.5398 g
Fatty acids, total saturated	2.0573 g
Histidine	0.0259 g
Fatty acids, total monounsaturated	2.5069 g
Threonine	0.0395 g
Folate, food	51.5674 g
Cryptoxanthin, beta	0.4763 g
Vitamin E (alpha-tocopherol)	0.3419 mg
Magnesium, Mg	42.1445 mg
Lysine	0.0703 g
Potassium, K	755.9283 mg
Cystine	0.0101 g
Fluoride, F	1.32 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
White wine	0.5 cup	0	0	0
Jasmine rice	1 cup	0	0	0
Onion	0.75 cup	48	11.208	0.12
Extra virgin olive oil	1 tablespoon	0	0	0
Parmesan cheese	0.33 cup	98.6667	10.6667	1.3333
Mushroom	1 cup	0	0	0
Parsley	0.5 teaspoon	0.225	0.0396	0.0049
Oregano	1 teaspoon	2.65	0.6892	0.0428
Garlic Clove	2	8.94	1.9836	0.03
Basil	1 teaspoon	0.2032	0.0234	0.0057
chicken stock	1.5 cups	129.6	12.708	4.32