15 Ingredients
  • 1 (10-ounce) package frozen long-grain brown rice (such as Birds Eye Steamfresh)
  • 2 tablespoons commercial pesto
  • 1 tablespoon grated fresh Parmesan cheese
  • 1 large egg
  • cooking spray
  • 1/2 cup fat-free milk
  • 1/2 cup egg substitute
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Dash of ground red pepper
  • 1 large egg
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
  • 1 ounce prosciutto, cut into thin strips (about 1/4 cup)
  • 3 small plum tomatoes, thinly sliced
  • 1 tablespoon chopped fresh basil
Nutrition
517
26% daily value
4 servings
                                       
                                            balanced, low-​sugar, gluten-​free
     

Fat

25% 16

Saturated

29% 6

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

25% 75

Carbs (net)

- 72

Fiber

12% 3

Sugars

- 3

Sugars, added

- 0

Protein

36% 18

Cholesterol

40% 121

Sodium

23% 554

Calcium

69% 685

Magnesium

29% 120

Potassium

9% 417

Iron

12% 2

Zinc

25% 3

Phosphorus

59% 411

Vitamin A

16% 148

Vitamin C

6% 5

Thiamin (B1)

31% 0

Riboflavin (B2)

22% 0

Niacin (B3)

23% 4

Vitamin B6

38% 0

Folate equivalent (total)

9% 36

Folate (food)

- 36

Folic acid

- 0

Vitamin B12

25% 1

Vitamin D

7% 1

Vitamin E

4% 1

Vitamin K

5% 6
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