⏱ 30 min totalCheesy Garlic Zucchini Rice
Per 1 serving · 201 g · 8 ingredients
of a 2,000 cal day
- Protein8.6g14% of calories
- Carbs27g45% of calories
- Fat11g41% of calories
At a glance
One serving of Cheesy Garlic Zucchini Rice (201 g) has 244 calories, with 8.6 g of protein, 27 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (45% of calories). It is high in Vitamin B6 (22% DV), phosphorus (31% DV) and manganese (56% DV). Keep an eye on sodium and saturated fat, which provide 21% and 32% of the daily value.
High in
20%+ of the daily value
- Vitamin B622%
- Phosphorus31%
- Manganese56%
- Selenium23%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin C14%
- Thiamine12%
- Riboflavin (B2)12%
- Niacin12%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Butter
½ cloves, minced Garlic
⅓ cup Vegetable broth
³⁄₁₆ cup Brown rice
⅓ medium Zucchini
³⁄₁₆ cup, shredded Cheddar cheese- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Melt butter in a large saucepan over medium high heat. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes.
- 2
Stir in vegetable broth and rice. Bring to a boil; cover, reduce heat and simmer until rice is cooked through, about 15-20 minutes.
- 3
Remove from heat and stir in zucchini and cheese; season with salt and pepper, to taste. Cover and let stand until cheese has melted, about 3-5 minutes.
- 4
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (201 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 88 μg | 10% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 1 mg | 9% |
| Potassium | 279 mg | 6% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 220 mg | 31% |
| Zinc | 1 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 56% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 102 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 244 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Cheesy Garlic Zucchini Rice?
One serving of Cheesy Garlic Zucchini Rice (1 serving) has 244 calories, which works out to 121 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Cheesy Garlic Zucchini Rice high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cheesy Garlic Zucchini Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Garlic Zucchini Rice?
475 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Garlic Zucchini Rice?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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