Estimated Nutrition (whole recipe, rough)
Counts 18 of 19 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Vegetable cooking spray
- 1 1/2 cups 8 ounces smoked ham, diced
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 cup thinly sliced mushrooms
- 1 medium zucchini squash, sliced into 1-inch rounds then in half
- 1 large tomato
- 2 cups fresh spinach, stems removed and torn
- 1/4 teaspoon ground black pepper
- 1 14-1/2-ounce can chicken broth
- 2 cups quick-cooking white rice
- 1 1/2 cups frozen corn
- 1/2 teaspoon dried basil leaves
- 1/4 teaspoon dried oregano leaves
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
Heat large skillet coated with cooking spray over medium-high heat until hot. Add ham, onions and garlic; cook and stir 5 to 7 minutes or until tender. Add mushrooms, zucchini, tomato, spinach and pepper. Cook and stir 3 to 4 minutes or until spinach is wilted. Add broth, rice, corn, basil and oregano. Bring to a boil over high heat. Reduce heat, cover and remove from heat. Let stand 5 minutes or until liquid is absorbed. Fluff with fork before serving.