Easy Chicken and Rice Divan

Gluten Free
Health score
27%
Easy Chicken and Rice Divan
55 min.
6
395kcal

Suggestions

Ingredients

  • 10 oz broccoli frozen thawed drained chopped
  • cups milk fat-free
  • tsp garlic powder 
  • cups brown rice instant uncooked
  • 0.5 cup miracle whip dressing light
  • 1.5 cups milk sharp cheddar cheese shredded 2% divided kraft
  • 1.3 lb chicken breasts boneless skinless cut into bite-size pieces
  • 0.5 tsp thyme leaves dried

Equipment

  • oven
  • whisk
  • baking pan

Directions

  1. Heat oven to 375F.
  2. Whisk first 3 ingredients in 13x9-inch baking dish until blended. Gradually stir in milk.
  3. Add chicken, rice, broccoli and 1 cup cheese; mix well. Cover.
  4. Bake 30 min.; stir. Top with remaining cheese; bake 5 to 10 min. or until chicken is done.
  5. Let stand 5 min. or until liquid is absorbed.

Nutrition Facts

Calories395kcal
Protein33.89%
Fat30.22%
Carbs35.89%

Properties

Glycemic Index
23.71
Glycemic Load
2.14
Inflammation Score
-8
Nutrition Score
26.509565187537%

Flavonoids

Luteolin
0.41mg
Kaempferol
3.7mg
Myricetin
0.03mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:395.38kcal
19.77%
Fat:13.14g
20.22%
Saturated Fat:6.23g
38.91%
Carbohydrates:35.1g
11.7%
Net Carbohydrates:32.87g
11.95%
Sugar:7.24g
8.04%
Cholesterol:93.09mg
31.03%
Sodium:514.08mg
22.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.15g
66.3%
Selenium:51.84µg
74.05%
Vitamin B3:12.28mg
61.41%
Vitamin C:43.39mg
52.6%
Phosphorus:483.5mg
48.35%
Vitamin K:49.09µg
46.75%
Vitamin B6:0.9mg
45.05%
Calcium:342.72mg
34.27%
Folate:120.22µg
30.05%
Vitamin B1:0.42mg
27.71%
Vitamin B2:0.39mg
22.97%
Vitamin B5:2.15mg
21.54%
Manganese:0.41mg
20.36%
Potassium:681.81mg
19.48%
Zinc:2.57mg
17.15%
Vitamin B12:0.96µg
16.04%
Vitamin A:790.21IU
15.8%
Iron:2.61mg
14.51%
Magnesium:56.44mg
14.11%
Fiber:2.23g
8.93%
Vitamin D:1.16µg
7.75%
Copper:0.11mg
5.67%
Vitamin E:0.77mg
5.17%