Super Instant Broccoli And Cheese Rice Pilaf

1. lightly coat medium saucepan with light cooking spray.

2. add onion and pepper and cook til tender.

3. stir in rice. add water, soup parsely and salt mix well and bring to a boil.

4. reduce heat.

5. cover and cook ten minutes or until liqiud is absorbed and rice is tender.

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Nutrient	Quantity
Total fats	11.91 g
Protein	28.4509 g
Carbohydrates	286.1015 g
Energy	1375.268 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1203 g
Water	398.5738 g
Aspartic acid	2.7967 g
Calcium, Ca	79.344 mg
Lutein + zeaxanthin	212.918 g
Fiber, total dietary	14.1254 g
Carotene, beta	192.452 g
Niacin	24.1241 mg
Vitamin A, RAE	15.998 g
Fatty acids, total trans-polyenoic	0.0037 g
Arginine	2.2736 g
Riboflavin	0.366 mg
Tocopherol, beta	0.148 mg
Fatty acids, total polyunsaturated 15:0	0.0074 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1184 g
Fatty acids, total saturated 20:1	0.0407 g
Glutamic acid	6.0993 g
Sodium, Na	28.548 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0151 g
Total lipid (fat)	11.91 g
Manganese, Mn	10.6138 mg
Fructose	0.516 g
Proline	1.3893 g
Fatty acids, total saturated 16:0	1.7188 g
Fatty acids, total saturated 8:0	0.0074 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	3.5779 g
Sucrose	2.838 g
Choline, total	82.4764 mg
Sugars, total	4.1703 g
Serine	1.5343 g
Fatty acids, total saturated 10:0	0.0629 g
Fatty acids, total saturated 18:0	0.2103 g
Vitamin B-6	1.8163 mg
Selenium, Se	63.4738 g
Ash	4.9218 g
Tocotrienol, delta	0.222 mg
Fatty acids, total saturated 18:1 undifferentiated	3.8604 g
Pantothenic acid	4.0049 mg
Phenylalanine	1.5325 g
Copper, Cu	1.1608 mg
Betaine	0.04 mg
Thiamin	2.0234 mg
Methionine	0.6647 g
Iron, Fe	5.0926 mg
Carbohydrate, by difference	286.1015 g
Phosphorus, P	1164.504 mg
Folate, total	98.476 g
Tocopherol, gamma	0.7231 mg
Alanine	1.7289 g
Valine	1.7391 g
Fatty acids, total saturated 18:2 undifferentiated	3.5912 g
Glycine	1.4622 g
Glucose (dextrose)	0.788 g
Fatty acids, total saturated 14:0	0.0648 g
Zinc, Zn	7.9897 mg
Isoleucine	1.2533 g
Fatty acids, total saturated 12:0	0.0185 g
Fatty acids, total polyunsaturated	3.7115 g
Tocotrienol, gamma	4.958 mg
Leucine	2.4487 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0037 g
Tocotrienol, alpha	1.644 mg
Vitamin A, IU	320.912 IU
Folate, DFE	98.476 g
Tryptophan	0.381 g
Vitamin C, total ascorbic acid	8.014 mg
Phytosterols	6.19 mg
Fatty acids, total polyunsaturated 16:1 c	0.0148 g
Fatty acids, total polyunsaturated 18:1 c	3.8443 g
Fatty acids, total saturated 20:0	0.0555 g
Tocotrienol, beta	0.333 mg
Starch	268.287 g
Tyrosine	1.1113 g
Vitamin K (phylloquinone)	64.7 g
Fatty acids, total saturated	2.2085 g
Histidine	0.7553 g
Fatty acids, total monounsaturated	3.9162 g
Threonine	1.0897 g
Folate, food	98.476 g
Fatty acids, total polyunsaturated 24:0	0.0629 g
Vitamin E (alpha-tocopherol)	2.2565 mg
Fatty acids, total trans	0.0037 g
Magnesium, Mg	441.42 mg
Lysine	1.1436 g
Potassium, K	1004.452 mg
Cystine	0.3573 g
Fluoride, F	0.44 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Rice	2 cups	1357.9	282.125	11.84
Sea salt	0.5 teaspoon	0	0	0
Onion	0.25 cup	16	3.736	0.04
Parsley	1 tablespoon	1.368	0.2405	0.03
Red bell pepper	0.25 cup	0	0	0
Water	1.33 1/3	0	0	0
broccoli cheddar cheese soup	1 can	0	0	0