Quick & Easy Lemon Chicken & Rice

Gluten Free
Health score
40%
Quick & Easy Lemon Chicken & Rice
35 min.
4
407kcal

Suggestions

Ingredients

  • cup broccoli florets 
  • cup carrots thinly sliced
  • cup chicken broth 
  • cups brown rice instant uncooked
  • tsp lemon pepper seasoning 
  • Tbsp parmesan cheese grated kraft
  •  bell pepper red cut into strips
  • lb chicken breasts boneless skinless cut into strips
  • 0.5 cup tuscan house dressing italian kraft

Equipment

  • frying pan

Directions

  1. Heat dressing in large skillet on medium-high heat.
  2. Add chicken; cook and stir 1 min.
  3. Add broth, broccoli, red pepper and carrots. Bring to boil.
  4. Stir in rice. Return to boil. Reduce heat to low; cover. Simmer 5 min.
  5. Remove from heat.
  6. Let stand 5 min. Stir in lemon pepper seasoning; sprinkle with cheese.

Nutrition Facts

Calories407kcal
Protein29.93%
Fat23.9%
Carbs46.17%

Properties

Glycemic Index
35.71
Glycemic Load
1.75
Inflammation Score
-10
Nutrition Score
31.268260865108%

Flavonoids

Luteolin
0.4mg
Kaempferol
1.87mg
Myricetin
0.03mg
Quercetin
0.88mg

Nutrients percent of daily need

Calories:407.07kcal
20.35%
Fat:10.63g
16.35%
Saturated Fat:2.03g
12.69%
Carbohydrates:46.21g
15.4%
Net Carbohydrates:43.15g
15.69%
Sugar:6.6g
7.34%
Cholesterol:75.92mg
25.31%
Sodium:720.13mg
31.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.96g
59.92%
Vitamin A:6489.25IU
129.79%
Vitamin B3:15.77mg
78.83%
Selenium:54.64µg
78.05%
Vitamin C:61.74mg
74.84%
Vitamin B6:1.09mg
54.73%
Vitamin K:46.47µg
44.25%
Folate:157.12µg
39.28%
Vitamin B1:0.54mg
36.23%
Phosphorus:346.22mg
34.62%
Manganese:0.67mg
33.47%
Vitamin B5:2.13mg
21.34%
Iron:3.7mg
20.53%
Potassium:714.74mg
20.42%
Vitamin B2:0.24mg
14.12%
Magnesium:51.48mg
12.87%
Fiber:3.06g
12.22%
Vitamin E:1.78mg
11.84%
Zinc:1.69mg
11.29%
Copper:0.16mg
7.97%
Calcium:68.95mg
6.89%
Vitamin B12:0.27µg
4.54%