Caribbean Seasoned Rice

Gluten Free
Health score
13%
Caribbean Seasoned Rice
80 min.
8
537kcal

Suggestions

Ingredients

  •  bay leaves 
  • tablespoons butter 
  • 1.5 cups butternut squash 
  •  to 8 chicken thighs halved
  • tablespoon garlic chopped
  • servings salt and ground pepper fresh
  • cups rice long grain rinsed
  • medium onion diced
  • tablespoons vegetable oil; peanut oil preferred 
  • 1.5 cups peas frozen
  • 0.3 cup scallions chopped
  • sprigs thyme leaves 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in saucepan until just smoking. Salt and pepper chicken pieces and brown both sides in single layers. When all the pieces are browned off, remove chicken from the pan and set aside.
  2. Drain oil from pan.
  3. Add butter, onion, scallions, thyme, bay leaves, and saute for 4 minutes.
  4. Add rice and saute for 4 to 5 minutes more, then add garlic, chicken, squash, peas and water. Bring to a boil then reduce to a simmer and cover for 35 minutes.

Nutrition Facts

Calories537kcal
Protein15.65%
Fat35.68%
Carbs48.67%

Properties

Glycemic Index
36.19
Glycemic Load
34.87
Inflammation Score
-9
Nutrition Score
18.661739103172%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
3.14mg

Nutrients percent of daily need

Calories:537.01kcal
26.85%
Fat:21.04g
32.37%
Saturated Fat:6.34g
39.65%
Carbohydrates:64.59g
21.53%
Net Carbohydrates:61.23g
22.27%
Sugar:2.87g
3.19%
Cholesterol:90.58mg
30.19%
Sodium:296.07mg
12.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.76g
41.53%
Vitamin A:3196.87IU
63.94%
Manganese:0.98mg
48.96%
Selenium:27.21µg
38.87%
Vitamin B3:5.97mg
29.87%
Vitamin B6:0.52mg
26.15%
Phosphorus:259.52mg
25.95%
Vitamin C:18.72mg
22.69%
Vitamin B5:1.73mg
17.28%
Zinc:2.26mg
15.09%
Copper:0.3mg
14.94%
Vitamin K:15.69µg
14.94%
Vitamin B1:0.22mg
14.68%
Magnesium:55.58mg
13.89%
Fiber:3.35g
13.42%
Potassium:447.5mg
12.79%
Vitamin B2:0.2mg
11.58%
Iron:1.86mg
10.31%
Folate:37.76µg
9.44%
Vitamin B12:0.55µg
9.14%
Vitamin E:1.32mg
8.79%
Calcium:59.44mg
5.94%