Sautéed Chicken with Asian Rice

Gluten Free
Dairy Free
Low Fod Map
Health score
40%
Sautéed Chicken with Asian Rice
20 min.
4
492kcal

Suggestions


Are you looking for a quick and delicious meal that caters to various dietary needs? Look no further than this Sautéed Chicken with Asian Rice! This delightful dish is not only gluten-free and dairy-free, but it also adheres to a low FODMAP diet, making it a perfect choice for those with specific dietary restrictions.

In just 20 minutes, you can whip up a satisfying meal that serves four, making it ideal for family dinners or meal prep for the week ahead. The star of the dish is tender, juicy chicken breast, sautéed to perfection and paired with fluffy instant rice infused with a savory stir-fry sauce. To elevate the dish further, we incorporate a colorful medley of frozen vegetables, including broccoli, red peppers, onions, and mushrooms, adding both nutrition and vibrant color to your plate.

With a caloric breakdown that balances protein, fats, and carbohydrates, this meal is not only tasty but also nourishing. Whether you're enjoying it for lunch or dinner, Sautéed Chicken with Asian Rice is sure to please your palate and leave you feeling satisfied. So grab your frying pan and get ready to create a dish that’s as delightful to eat as it is easy to prepare!

Ingredients

  • tablespoon vegetable oil 
  • 1.3 pounds chicken breast halves boneless skinless
  • 1.8 cups water 
  • 1.5 cups rice instant uncooked
  • 0.3 cup sauce 
  • pound bell pepper red frozen

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch nonstick skillet over medium-high heat. Cook chicken in oil 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.
  2. Remove chicken from skillet; keep warm.
  3. Add water to skillet; heat to boiling. Stir in rice and stir-fry sauce; remove from heat. Cover and let stand 5 minutes.
  4. While rice is standing, cook vegetables as directed on bag.
  5. Serve chicken over rice with vegetables on the side.

Nutrition Facts

Calories492kcal
Protein30.11%
Fat14.72%
Carbs55.17%

Properties

Glycemic Index
23.3
Glycemic Load
34.81
Inflammation Score
-10
Nutrition Score
30.349999746551%

Flavonoids

Luteolin
0.69mg
Kaempferol
0.02mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:492.39kcal
24.62%
Fat:7.88g
12.13%
Saturated Fat:1.51g
9.46%
Carbohydrates:66.49g
22.16%
Net Carbohydrates:63.2g
22.98%
Sugar:8.26g
9.18%
Cholesterol:90.72mg
30.24%
Sodium:355.05mg
15.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.3g
72.59%
Vitamin C:146.85mg
178%
Vitamin B3:17mg
85.02%
Selenium:55.95µg
79.93%
Vitamin B6:1.51mg
75.27%
Vitamin A:3593.02IU
71.86%
Manganese:0.9mg
45.15%
Phosphorus:406.93mg
40.69%
Vitamin B5:3.08mg
30.83%
Potassium:843.52mg
24.1%
Magnesium:68.84mg
17.21%
Vitamin E:2.42mg
16.1%
Vitamin B2:0.27mg
16.01%
Folate:63.38µg
15.85%
Vitamin B1:0.2mg
13.37%
Fiber:3.28g
13.13%
Zinc:1.87mg
12.48%
Vitamin K:12.16µg
11.58%
Copper:0.23mg
11.34%
Iron:1.57mg
8.71%
Vitamin B12:0.28µg
4.72%
Calcium:37.56mg
3.76%