Garlic Chicken, Vegetable and Rice Skillet

Gluten Free
Health score
34%
Garlic Chicken, Vegetable and Rice Skillet
45 min.
4
410kcal

Suggestions

Looking for a delicious and easy-to-make meal that's both gluten-free and packed with flavor? Look no further than this Garlic Chicken, Vegetable, and Rice Skillet! This one-pan wonder is the perfect solution for busy weeknights, as it's ready in just 45 minutes and serves four hearty portions. With a caloric content of 410 kcal per serving, it's a balanced option for lunch or dinner.

This recipe stars tender, juicy chicken breasts seasoned with minced garlic and a dash of paprika, which adds a smoky note and a delightful hint of color. Served alongside a medley of frozen vegetables – broccoli, cauliflower, and carrots – and fluffy white rice, this dish is a nutritional powerhouse that will satisfy your taste buds and keep you feeling full.

The secret ingredient that ties everything together is a generous sprinkle of grated Parmesan cheese, adding a luxurious depth of flavor that makes this meal truly special. Whether you're a seasoned home cook or just starting out, this Garlic Chicken, Vegetable, and Rice Skillet is a must-try that's sure to become a staple in your recipe rotation. So grab your frying pan, and let's get cooking!

Ingredients

  • 1.8 cups chicken broth swanson®
  • cloves garlic minced
  • servings paprika 
  • 0.3 cup parmesan cheese grated
  • 1.3 pounds chicken breast halves boneless skinless
  • 16 ounce savory vegetable frozen (broccoli, cauliflower, carrots)
  • 0.8 cup rice white uncooked

Equipment

  • frying pan

Directions

  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet.
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet.
  6. Sprinkle the chicken with the paprika. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.

Nutrition Facts

Calories410kcal
Protein38.93%
Fat16.06%
Carbs45.01%

Properties

Glycemic Index
37.8
Glycemic Load
21.72
Inflammation Score
-10
Nutrition Score
28.257826245349%

Flavonoids

Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:409.9kcal
20.5%
Fat:7.3g
11.24%
Saturated Fat:2.33g
14.54%
Carbohydrates:46.06g
15.35%
Net Carbohydrates:40.34g
14.67%
Sugar:0.71g
0.79%
Cholesterol:100.02mg
33.34%
Sodium:748.34mg
32.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.85g
79.69%
Vitamin A:6860.23IU
137.2%
Vitamin B3:17.2mg
86.01%
Selenium:54.72µg
78.17%
Vitamin B6:1.3mg
64.78%
Phosphorus:469.99mg
47%
Manganese:0.79mg
39.33%
Vitamin B5:2.65mg
26.52%
Potassium:890.22mg
25.43%
Fiber:5.72g
22.87%
Vitamin B2:0.37mg
21.81%
Magnesium:80.62mg
20.16%
Vitamin B1:0.29mg
19.12%
Vitamin C:13.98mg
16.95%
Zinc:2.25mg
14.98%
Iron:2.44mg
13.54%
Calcium:130.22mg
13.02%
Copper:0.26mg
12.88%
Folate:42.86µg
10.71%
Vitamin B12:0.42µg
6.94%
Vitamin E:0.97mg
6.5%
Vitamin K:2.09µg
1.99%
Vitamin D:0.18µg
1.22%
Source:Allrecipes