Herbed Tomatoes, Chicken & Rice

Gluten Free
Health score
30%
Herbed Tomatoes, Chicken & Rice
45 min.
4
453kcal

Suggestions

Ingredients

  • 28 oz canned tomatoes diced undrained canned
  • Tbsp cilantro leaves fresh chopped
  • cloves garlic minced
  • cups brown rice instant uncooked
  • 0.3 cup lite house dressing italian kraft
  • cup milk mozzarella cheese shredded 2% kraft
  • lb chicken breasts boneless skinless
  •  tomatoes fresh chopped
  • cup water 

Equipment

  • frying pan

Directions

  1. Heat dressing in large skillet on medium heat.
  2. Add chicken and garlic; cover. Cook 5 min. on each side or until chicken is browned on both sides.
  3. Remove chicken from skillet; set aside.
  4. Add canned tomatoes and water to skillet; stir in rice. Bring to boil; simmer, uncovered, on low heat 10 min. Return chicken to skillet. Top with cheese; cover.
  5. Cook 5 min. or until chicken is done (165F); top with remaining ingredients.

Nutrition Facts

Calories453kcal
Protein31.7%
Fat26.09%
Carbs42.21%

Properties

Glycemic Index
31.75
Glycemic Load
0.62
Inflammation Score
-8
Nutrition Score
28.148261028787%

Flavonoids

Naringenin
0.21mg
Apigenin
0.02mg
Luteolin
0.04mg
Kaempferol
0.05mg
Myricetin
0.12mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:453.48kcal
22.67%
Fat:13.03g
20.04%
Saturated Fat:4.87g
30.44%
Carbohydrates:47.43g
15.81%
Net Carbohydrates:44.22g
16.08%
Sugar:7.44g
8.27%
Cholesterol:94.69mg
31.56%
Sodium:745.87mg
32.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.62g
71.25%
Selenium:57.75µg
82.5%
Vitamin B3:16.5mg
82.48%
Vitamin B6:1.19mg
59.27%
Phosphorus:437.67mg
43.77%
Vitamin B1:0.59mg
39.06%
Folate:145.4µg
36.35%
Manganese:0.67mg
33.37%
Vitamin C:24.61mg
29.83%
Iron:5.33mg
29.59%
Potassium:917.81mg
26.22%
Calcium:227.66mg
22.77%
Vitamin B5:2.11mg
21.13%
Vitamin B2:0.32mg
18.92%
Vitamin K:17.97µg
17.11%
Magnesium:68.07mg
17.02%
Zinc:2.45mg
16.37%
Vitamin A:730.55IU
14.61%
Vitamin B12:0.87µg
14.42%
Vitamin E:2.13mg
14.19%
Copper:0.28mg
14.1%
Fiber:3.21g
12.83%
Vitamin D:0.23µg
1.5%