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
571
29% daily value
4 servings
                                       
                                            balanced, low-​sugar, gluten-​free
     

Fat

34% 22

Saturated

35% 7

Trans

- 0

Monounsaturated

- 10

Polyunsaturated

- 4

Carbs

25% 75

Carbs (net)

- 72

Fiber

13% 3

Sugars

- 3

Sugars, added

- 0

Protein

38% 19

Cholesterol

41% 122

Sodium

26% 633

Calcium

72% 723

Magnesium

35% 138

Potassium

14% 490

Iron

15% 3

Zinc

21% 3

Phosphorus

64% 447

Vitamin A

23% 205

Vitamin C

15% 9

Thiamin (B1)

26% 0

Riboflavin (B2)

18% 0

Niacin (B3)

19% 4

Vitamin B6

26% 1

Folate equivalent (total)

12% 50

Folate (food)

- 50

Folic acid

- 0

Vitamin B12

10% 1

Vitamin D

0% 1

Vitamin E

9% 2

Vitamin K

114% 91
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