Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
505
Calories
14g
Protein
24g
Fat
61g
Carbs
Counts 8 of 11 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
| Peppermint | 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
- 1 ⅓ cups uncooked brown rice
- 1 small butternut squash , peeled and chopped
- 3 tbsp olive oil
- Salt
- Ground pepper
- ½ cup finely sliced biltong
- 3 tbsp onion roasted seeds (or plain roasted seeds)
- 1 cup cubed or ribboned cucumber
- 2 tbsp fresh chopped parsley or mint
- 100 g feta cheese (optional)
Directions
1
Preheat oven to 180°C
2
Cook brown rice according to packet instructions.
3
Drain and set aside.
4
Toss butternut, olive oil and seasoning into a roasting pan.
5
Roast butternut until cooked through and slightly charred.
6
Stir through rice, butternut, bilton, roasted seeds, cucumber, feta and herbs.
7
Serve tossed with your favourite vinaigrette, or honey mustard dressing.
Recipe sourced from
wikibooks