Chicken Broccoli Rice Bake

Gluten Free
Health score
14%
Chicken Broccoli Rice Bake
45 min.
6
357kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • oz philadelphia cream cheese spread 
  • cup chicken broth fat-free reduced-sodium
  • 1.3 cups rice white instant uncooked
  • cup italian* five cheese shredded with a touch of philadelphia kraft
  • tsp penzey's southwest seasoning dried italian
  • Tbsp milk 
  • Tbsp oil 
  •  onion chopped
  • lb chicken breasts boneless skinless cut into bite-size pieces

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 375F.
  2. Heat oil in large skillet on medium-high heat.
  3. Add chicken, broccoli and onions; cook and stir 5 min. Stir in broth; bring to boil.
  4. Add next 4 ingredients; mix well.
  5. Spoon into 8-inch square baking dish sprayed with cooking spray; top with shredded cheese. Cover.
  6. Bake 25 min. or until heated through, uncovering for the last 10 min.

Nutrition Facts

Calories357kcal
Protein29.52%
Fat44.74%
Carbs25.74%

Properties

Glycemic Index
17
Glycemic Load
1.06
Inflammation Score
-7
Nutrition Score
18.356521839681%

Flavonoids

Luteolin
0.37mg
Isorhamnetin
0.92mg
Kaempferol
3.69mg
Myricetin
0.03mg
Quercetin
5.2mg

Nutrients percent of daily need

Calories:356.67kcal
17.83%
Fat:17.74g
27.29%
Saturated Fat:6.8g
42.48%
Carbohydrates:22.97g
7.66%
Net Carbohydrates:21.01g
7.64%
Sugar:3.04g
3.38%
Cholesterol:76.15mg
25.38%
Sodium:472.8mg
20.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.34g
52.68%
Vitamin C:42.86mg
51.95%
Vitamin B3:9.68mg
48.41%
Vitamin K:50.2µg
47.81%
Selenium:33.03µg
47.18%
Vitamin B6:0.7mg
35.06%
Phosphorus:224.9mg
22.49%
Folate:85.53µg
21.38%
Vitamin B1:0.26mg
17.4%
Manganese:0.33mg
16.32%
Vitamin B5:1.5mg
15.05%
Potassium:477.73mg
13.65%
Vitamin A:678.81IU
13.58%
Calcium:128.47mg
12.85%
Iron:1.94mg
10.79%
Vitamin B2:0.16mg
9.13%
Magnesium:35.34mg
8.84%
Fiber:1.96g
7.85%
Vitamin E:0.98mg
6.5%
Zinc:0.95mg
6.32%
Copper:0.09mg
4.54%
Vitamin B12:0.25µg
4.23%