Broccoli, Salmon And Rice Tray Bake Slice Recipe

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This protein-packed bake is full of vegetables and is unconditional for dinner or other to lunch boxes.

The ingredient of Broccoli Salmon And Rice Tray Bake Slice Recipe

  • 1 tbsp extra virgin olive oil
  • 1 brown onion finely chopped
  • 2 garlic cloves crushed
  • 2 tsp finely grated lemon rind
  • 125g coles chopped kale
  • 300g broccoli cut into small florets
  • 8 eggs
  • 130g 1 2 cup natural yoghurt
  • 3 tsp bottled grated horseradish
  • 200g 11 2 cups cooked long grain brown rice
  • 150g chargrilled capsicum chopped
  • 150g pkt hot smoked salmon flaked
  • 2 tbsp chopped lighthearted dill gain extra to relieve sustain
  • mixed salad leaves to help

The Instruction of broccoli salmon and rice tray bake slice recipe

  • preheat oven to 180c 160c admirer forced line a 20 x 30cm baking dish in the manner of baking paper allowing the paper to overhang 2cm above the 2 long sides
  • heat the oil in a large non stick frying pan exceeding medium heat cook the onion stirring often for 5 minutes or until soft increase be credited with the garlic and lemon rind cook stirring for 1 minute or until aromatic ensue the kale and cook stirring for 1 2 minutes or just until wilted set aside to cool
  • meanwhile cook the broccoli in a steamer basket more than a saucepan of boiling water for 2 minutes or just until tender harshly roughly chop
  • advocate together the eggs yoghurt and horseradish in a large bowl amass the onion mixture broccoli rice capsicum salmon and dill season transfer to the prepared dish and sleek slick the surface bake for 25 30 minutes or until golden and set set aside for 10 minutes to cool
  • cut the rice slice into pieces and divide among serving plates dollop once the horseradish cream sprinkle behind additional supplementary dill season and facilitate later salad leaves

Nutritions of Broccoli Salmon And Rice Tray Bake Slice Recipe

calories: 271 982 calories
calories: 12 4 grams fat
calories: 3 grams saturated fat
calories: 16 5 grams carbohydrates
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calories: 20 8 grams protein
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