Chicken with Roasted Pears and Wild Rice

Gluten Free
Dairy Free
Health score
16%
Chicken with Roasted Pears and Wild Rice
45 min.
8
509kcal

Suggestions

Ingredients

  • 2.5 cups apple juice 
  • 1.5 pounds bosc pears firm cored ripe cut lengthwise into 1/2-inch slices
  • cup cherries dried
  • cup green onions sliced
  • 0.8 teaspoon ground cinnamon 
  • 2.5 cups low-salt chicken broth 
  • tablespoon olive oil 
  • 2.5 cups specialty rice blend wild uncooked such as Uncle Ben's
  • 0.8 teaspoon salt 
  • pounds skinned cut into bite-size pieces
  • tablespoon sugar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Combine first 3 ingredients in a large saucepan, and bring to a boil. Cover, reduce heat, and simmer rice mixture for 20 minutes.
  2. Heat oil in a large skillet over medium-high heat.
  3. Add chicken and onions; saut 8 minutes or until chicken is done. Preheat oven to 45
  4. Arrange pear slices in a single layer on baking sheets coated with cooking spray.
  5. Bake pear slices at 450 for 10 minutes or until tender.
  6. Combine rice mixture, chicken mixture, pears, cranberries, sugar, salt, and cinnamon in a large bowl. Toss gently.

Nutrition Facts

Calories509kcal
Protein23.77%
Fat10.46%
Carbs65.77%

Properties

Glycemic Index
30.72
Glycemic Load
36.35
Inflammation Score
-5
Nutrition Score
20.202608844508%

Flavonoids

Cyanidin
1.86mg
Delphinidin
0.02mg
Catechin
1.2mg
Epigallocatechin
0.5mg
Epicatechin
6.85mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.14mg
Luteolin
0.01mg
Isorhamnetin
0.26mg
Kaempferol
0.17mg
Myricetin
0.37mg
Quercetin
3.18mg

Nutrients percent of daily need

Calories:508.59kcal
25.43%
Fat:5.93g
9.12%
Saturated Fat:1.17g
7.34%
Carbohydrates:83.9g
27.97%
Net Carbohydrates:79.13g
28.77%
Sugar:28.71g
31.89%
Cholesterol:72.57mg
24.19%
Sodium:381.35mg
16.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.32g
60.63%
Vitamin B3:14.11mg
70.54%
Selenium:45.36µg
64.8%
Vitamin B6:1mg
50.19%
Manganese:0.84mg
41.89%
Phosphorus:348.33mg
34.83%
Vitamin K:32.17µg
30.63%
Vitamin B5:2.32mg
23.25%
Potassium:769.24mg
21.98%
Fiber:4.77g
19.08%
Copper:0.3mg
14.76%
Magnesium:57.73mg
14.43%
Vitamin B2:0.21mg
12.57%
Zinc:1.53mg
10.2%
Vitamin B1:0.15mg
9.89%
Vitamin C:8.1mg
9.82%
Iron:1.56mg
8.64%
Vitamin E:1.03mg
6.88%
Folate:23.13µg
5.78%
Calcium:51.07mg
5.11%
Vitamin B12:0.3µg
5.01%
Vitamin A:181.23IU
3.62%
Source:My Recipes