15 Ingredients
  • 2 tablespoons olive oil
  • 1/4 of a medium yellow onion, chopped
  • 6 cups finely chopped kale (about 5 ounces)
  • 1 small garlic clove, minced
  • Kosher salt and freshly ground black pepper
  • 1/2 cup low-sodium chicken broth
  • 2 cups of 1/2-inch diced yellow squash (about 8 ounces)
  • 2 cups of 1/2-inch diced zucchini (about 8 ounces)
  • 2 tablespoons mayonnaise
  • 3 cups frozen brown rice, thawed
  • 1 cup grated Swiss
  • 1/3 cup grated Parmesan
  • 1 cup panko bread crumbs
  • 1 large egg, beaten
  • Cooking spray
Nutrition
556
28% daily value
6 servings
                                       
                                            high-​fiber, low-​sugar
     

Fat

26% 17

Saturated

16% 3

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 5

Carbs

30% 89

Carbs (net)

- 83

Fiber

22% 6

Sugars

- 2

Sugars, added

- 0

Protein

27% 14

Cholesterol

12% 37

Sodium

25% 598

Calcium

19% 190

Magnesium

43% 172

Potassium

19% 653

Iron

16% 3

Zinc

17% 3

Phosphorus

53% 370

Vitamin A

17% 155

Vitamin C

66% 40

Thiamin (B1)

33% 0

Riboflavin (B2)

11% 0

Niacin (B3)

25% 5

Vitamin B6

35% 1

Folate equivalent (total)

18% 73

Folate (food)

- 73

Folic acid

- 0

Vitamin B12

3% 0

Vitamin D

0% 0

Vitamin E

6% 1

Vitamin K

215% 172
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