Hearty Garden Chicken and Rice

Gluten Free
Health score
11%
Hearty Garden Chicken and Rice
60 min.
6
313kcal

Suggestions


Welcome to a delightful culinary adventure with our Hearty Garden Chicken and Rice! This gluten-free dish is not only a feast for the senses but also a wholesome meal that brings together the vibrant flavors of fresh vegetables and tender chicken. Perfect for lunch or dinner, this recipe is designed to serve six, making it an ideal choice for family gatherings or meal prep for the week ahead.

Imagine the aroma of sautéed onions, bell peppers, and garlic wafting through your kitchen as you prepare this comforting dish. The combination of spices, including chili powder and cayenne pepper, adds a warm kick that elevates the overall flavor profile, while the addition of fresh okra and carrots provides a delightful crunch and a burst of color. With just 313 calories per serving, you can indulge in a satisfying meal without any guilt.

In just 60 minutes, you can create a nourishing dish that not only fills your stomach but also warms your heart. Whether you're looking to impress guests or simply enjoy a cozy night in, this Hearty Garden Chicken and Rice recipe is sure to become a staple in your kitchen. So, roll up your sleeves and get ready to savor every bite of this delicious, wholesome meal!

Ingredients

  • 0.5 teaspoon pepper black
  • teaspoons butter 
  • medium carrots diced
  • 0.3 teaspoon cayenne pepper 
  • cups chicken broth 
  • teaspoons chili powder 
  • cloves garlic diced
  • teaspoon garlic salt 
  • 0.5 large bell pepper diced green
  •  jalapeno diced
  • cup okra fresh sliced
  • 0.5 medium onion diced
  • 0.3 teaspoon paprika 
  • tablespoon red wine vinegar 
  • teaspoon lawry's seasoned salt 
  •  chicken breast halves boneless skinless
  • 1.5 cups rice long grain white uncooked

Equipment

  • frying pan
  • pot

Directions

  1. In a pot, bring the rice and chicken broth to a boil. Reduce heat to low, cover, and simmer 20 minutes.
  2. In a pot with enough water to cover, boil the chicken breast halves 20 minutes, or until juices run clear.
  3. Drain, cool, and cut into chunks.
  4. Melt the butter in a large skillet over medium heat, and saute the onion, green bell pepper, jalapeno pepper, carrot, okra, and garlic until tender.
  5. Mix in the cooked chicken and red wine vinegar. Continue to cook and stir 5 minutes.
  6. Mix the cooked rice into the skillet. Season the mixture with chili powder, garlic salt, paprika, seasoned salt, cayenne pepper, and black pepper. Continue cooking until heated through.

Nutrition Facts

Calories313kcal
Protein27.21%
Fat17.88%
Carbs54.91%

Properties

Glycemic Index
61.34
Glycemic Load
23.19
Inflammation Score
-9
Nutrition Score
17.111739075702%

Flavonoids

Luteolin
0.69mg
Isorhamnetin
0.46mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:313.13kcal
15.66%
Fat:6.11g
9.4%
Saturated Fat:2.71g
16.96%
Carbohydrates:42.22g
14.07%
Net Carbohydrates:40g
14.55%
Sugar:2.18g
2.42%
Cholesterol:59.52mg
19.84%
Sodium:1348.02mg
58.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.93g
41.86%
Vitamin B3:9.33mg
46.65%
Vitamin A:2297.14IU
45.94%
Selenium:32.08µg
45.84%
Manganese:0.8mg
40.03%
Vitamin B6:0.77mg
38.61%
Vitamin C:20.16mg
24.44%
Phosphorus:241.31mg
24.13%
Vitamin B5:1.67mg
16.75%
Potassium:503.46mg
14.38%
Magnesium:47.68mg
11.92%
Vitamin B2:0.2mg
11.88%
Vitamin B1:0.16mg
10.86%
Copper:0.19mg
9.49%
Vitamin K:9.66µg
9.2%
Fiber:2.22g
8.88%
Zinc:1.24mg
8.24%
Iron:1.13mg
6.26%
Vitamin E:0.89mg
5.94%
Folate:22.88µg
5.72%
Calcium:48.89mg
4.89%
Vitamin B12:0.18µg
3.02%
Source:Allrecipes