Chicken and Broccoli Rice Bowl

Gluten Free
Dairy Free
Health score
51%
Chicken and Broccoli Rice Bowl
22 min.
3
610kcal

Suggestions

Ingredients

  • tablespoons almonds toasted sliced
  • 0.3 teaspoon pepper black
  • cups broccoli florets 
  • 8.8 ounce brown rice (such as Uncle Ben's)
  • 0.5 cup spring onion chopped
  • 0.3 teaspoon kosher salt 
  • tablespoon olive oil 
  • ounces processed cheese food light cut into 1-inch pieces (such as Velveeta )
  • ounces chicken breast boneless skinless cut into bite-size pieces
  • servings thyme leaves 

Equipment

  • frying pan

Directions

  1. Steam broccoli 5 minutes or until crisp-tender.
  2. Heat rice according to directions.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add chicken; sprinkle with salt and pepper. Cook for 4 minutes or until done, stirring occasionally.
  5. Add onions and cheese, stirring until cheese begins to melt. Stir in rice; fold in broccoli. Cook 1 minute or until thoroughly heated.
  6. Sprinkle with almonds.

Nutrition Facts

Calories610kcal
Protein20.67%
Fat31.58%
Carbs47.75%

Properties

Glycemic Index
78.92
Glycemic Load
37.39
Inflammation Score
-10
Nutrition Score
39.162173711735%

Flavonoids

Cyanidin
0.16mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.03mg
Luteolin
1.19mg
Isorhamnetin
0.18mg
Kaempferol
7.39mg
Myricetin
0.05mg
Quercetin
4.77mg

Nutrients percent of daily need

Calories:609.95kcal
30.5%
Fat:21.58g
33.2%
Saturated Fat:7.01g
43.79%
Carbohydrates:73.45g
24.48%
Net Carbohydrates:66.81g
24.29%
Sugar:2.87g
3.19%
Cholesterol:76.73mg
25.58%
Sodium:791.51mg
34.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.78g
63.57%
Manganese:3.54mg
177.23%
Vitamin K:131.29µg
125.04%
Vitamin C:86.81mg
105.23%
Phosphorus:659.63mg
65.96%
Vitamin B3:12.42mg
62.1%
Vitamin B6:1.19mg
59.37%
Magnesium:188.28mg
47.07%
Selenium:32.58µg
46.54%
Calcium:405.13mg
40.51%
Vitamin B1:0.48mg
32.28%
Vitamin B5:3mg
30.05%
Potassium:930.82mg
26.59%
Fiber:6.64g
26.57%
Vitamin E:3.55mg
23.68%
Folate:93.33µg
23.33%
Zinc:3.49mg
23.27%
Vitamin B2:0.38mg
22.27%
Vitamin A:1072.17IU
21.44%
Copper:0.4mg
19.94%
Iron:3.33mg
18.51%
Vitamin B12:0.58µg
9.61%
Vitamin D:0.25µg
1.64%
Source:My Recipes