Creamy Chicken and Cheddar Rice

Gluten Free
Health score
3%
Creamy Chicken and Cheddar Rice
25 min.
25
68kcal

Suggestions

There is something undeniably comforting about a dish that manages to be both hearty and surprisingly quick, and this Creamy Chicken and Cheddar Rice recipe is a perfect example. Designed for those seeking a gluten-free option that doesn't compromise on flavor or texture, this meal comes together in just 25 minutes, making it an ideal solution for busy weeknights or a delightful surprise for dinner guests. While the serving size is quite large at 25 portions, the individual calorie count remains impressively low at just 68 kcal per serving, ensuring you can enjoy a satisfying meal without worrying about your daily intake.

What truly sets this dish apart is the harmonious blend of textures and flavors. The tender, garlic-infused chicken strips provide a savory backbone, while the addition of fresh broccoli brings a vibrant pop of color and a necessary crunch that cuts through the richness of the sauce. The secret to its luscious consistency lies in the combination of condensed cream of mushroom soup, milk, and an generous amount of shredded cheddar cheese, creating a velvety sauce that clings perfectly to every grain of instant rice. This recipe is incredibly versatile, fitting seamlessly into any meal category from an elegant appetizer to a substantial starter or a casual snack.

Whether you are hosting a large gathering or simply need a reliable meal prep strategy, this dish offers the best of both worlds: minimal effort and maximum reward. The preparation is straightforward, requiring only a single frying pan to achieve a complete, balanced meal. With a nutritional profile that balances protein, healthy fats, and carbohydrates, it is not only delicious but also thoughtful for your body. Don't let the large serving size intimidate you; simply adjust the quantities to fit your group, and you will find yourself reaching for this creamy, cheesy delight time and time again.

Ingredients

  • cups broccoli fresh chopped
  • 10 oz cream of mushroom soup canned
  • tsp garlic powder 
  • 1.5 cups rice white instant uncooked
  •  soup can milk canned
  • cup cheddar cheese shredded kraft
  • lb chicken breasts boneless skinless cut into strips

Equipment

  • frying pan

Directions

  1. Spray nonstick skillet with cooking spray.
  2. Add chicken; cover. Cook 5 min. or until cooked through.
  3. Sprinkle with garlic powder.
  4. Add soup and milk. Bring to boil. Stir in rice and broccoli; cover. Reduce heat to low; simmer 5 min. or until rice is tender.
  5. Stir in 1/2 cup of the cheese; sprinkle with remaining cheese.

Nutrition Facts

Calories68kcal
Protein35.89%
Fat31.44%
Carbs32.67%

Properties

Glycemic Index
4.08
Glycemic Load
0.13
Inflammation Score
-2
Nutrition Score
4.3973913192749%

Flavonoids

Luteolin
0.06mg
Kaempferol
0.55mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:68.48kcal
3.42%
Fat:2.36g
3.62%
Saturated Fat:1.12g
7.02%
Carbohydrates:5.51g
1.84%
Net Carbohydrates:5.19g
1.89%
Sugar:0.14g
0.16%
Cholesterol:16.7mg
5.57%
Sodium:133.94mg
5.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.05g
12.1%
Selenium:9.21µg
13.16%
Vitamin B3:2.4mg
12.02%
Vitamin B6:0.16mg
8.21%
Vitamin C:6.5mg
7.88%
Phosphorus:73.38mg
7.34%
Vitamin K:7.33µg
6.98%
Folate:21.15µg
5.29%
Manganese:0.1mg
5.2%
Vitamin B1:0.07mg
4.57%
Calcium:37.91mg
3.79%
Vitamin B5:0.36mg
3.62%
Zinc:0.5mg
3.35%
Vitamin B2:0.05mg
3.22%
Potassium:110.08mg
3.15%
Iron:0.54mg
2.98%
Magnesium:9.03mg
2.26%
Copper:0.04mg
2.12%
Vitamin A:94.66IU
1.89%
Vitamin B12:0.1µg
1.71%
Fiber:0.31g
1.26%