Brown rice and vegetable bake

Cheesy brown rice and vegetable bake is a hearty vegetarian meal that's full of fibre and high in calcium. It can be adapted to be gluten free.

Serves: 4

Time to make: 50 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 cup brown rice
2 onions, finely sliced
1 tablespoon olive oil
10 big silver beet leaves
5 eggs
½ teaspoon salt
black pepper
3 tablespoons grated parmesan cheese (see tip)
¾ cup freshly grated reduced-fat cheese
2 tomatoes, sliced

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Instructions

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1 Preheat oven to 180ºC. Lightly oil a 25cm-round baking dish with oil spray. Cook rice following packet directions.

2 Cook onions in oil until soft and slightly caramelised. Remove white stalks from silver beet and discard. Cook leaves on high in microwave for 2 minutes. Squeeze out excess moisture then chop.

3 Combine all ingredients except a handful of cheese and tomatoes. Spoon into prepared dish and flatten. Arrange tomato slices on top and sprinkle with reserved cheese.

4 Bake for about 35-40 minutes or until firm in the middle and lightly browned.

WINNER: Under $10 category
HFG Reader Recipe Competition 2010
Sarah White, Lower Hutt

Serving suggestion

Tomato chutney, baked pumpkin and a green salad

Variations

Make it gluten free Check the parmesan is gluten free

Nutrition Info (per serve)

Calories 435 cal

Kilojoules 1820 kJ

Protein 22 g

Total fat 19 g

Saturated fat 7 g

Carbohydrates 45 g

Sugar 8 g

Dietary fibre 6 g

Sodium 700 mg

Calcium 330 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.