Smothered Chicken with Brown Rice

Gluten Free
Health score
3%
Smothered Chicken with Brown Rice
45 min.
45
58kcal

Suggestions

Ingredients

  • slices oscar mayer bacon chopped
  • 1.5 lb carrots thinly sliced
  • cups brown rice hot cooked
  • 14 oz chicken broth fat-free divided reduced-sodium canned
  • oz philadelphia neufchatel cheese cubed ()
  • large onion chopped
  • 1.5 lb chicken breasts boneless skinless

Equipment

  • frying pan
  • paper towels
  • blender

Directions

  1. Cook and stir bacon in large nonstick skillet on medium heat 5 min. or until crisp.
  2. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet.
  3. Add chicken, cook 1 to 2 min. on each side or until browned; cover. Cook 8 min. or until chicken is done (165F).
  4. Transfer chicken to plate; cover to keep warm.
  5. Add onions to skillet; cook 5 min. or until tender. Stir in carrots and 3/4 cup broth; cover. Simmer 10 min. or until vegetables are tender. Reserve 1/3 cup vegetables.
  6. Place remaining broth, reserved 1/3 cup vegetables and Neufchatel in blender; blend until smooth.
  7. Add sauce and reserved chicken to vegetables in skillet; cover. Cook 2 min. or until heated through. Spoon rice onto serving plate; top with chicken mixture, sauce and bacon.

Nutrition Facts

Calories58kcal
Protein30.01%
Fat35.69%
Carbs34.3%

Properties

Glycemic Index
3.4
Glycemic Load
2.05
Inflammation Score
-9
Nutrition Score
5.3508696271026%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
0.17mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:58.29kcal
2.91%
Fat:2.29g
3.53%
Saturated Fat:0.83g
5.16%
Carbohydrates:4.96g
1.65%
Net Carbohydrates:4.24g
1.54%
Sugar:0.95g
1.06%
Cholesterol:13.48mg
4.49%
Sodium:92.14mg
4.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.34g
8.67%
Vitamin A:2552.79IU
51.06%
Vitamin B3:2.07mg
10.37%
Manganese:0.17mg
8.62%
Vitamin B6:0.17mg
8.38%
Selenium:5.73µg
8.18%
Phosphorus:56.69mg
5.67%
Potassium:131.75mg
3.76%
Vitamin B5:0.35mg
3.53%
Magnesium:12.49mg
3.12%
Vitamin B1:0.04mg
2.91%
Fiber:0.71g
2.86%
Vitamin B2:0.03mg
2.03%
Vitamin K:2.08µg
1.98%
Zinc:0.27mg
1.78%
Vitamin C:1.32mg
1.6%
Copper:0.03mg
1.32%
Folate:5.07µg
1.27%
Vitamin B12:0.07µg
1.17%
Iron:0.2mg
1.14%
Calcium:11.26mg
1.13%
Vitamin E:0.15mg
1.01%