Smothered Chicken with Brown Rice

Gluten Free
Health score
34%
Smothered Chicken with Brown Rice
45 min.
4
483kcal

Suggestions

Ingredients

  • slices oscar mayer bacon cut into 1-inch pieces
  • lb carrots thinly sliced
  • cups brown rice long-grain hot cooked
  • cup chicken broth fat-free divided reduced-sodium
  • oz philadelphia neufchatel cheese cubed ()
  • large onion chopped
  • lb chicken breasts boneless skinless

Equipment

  • frying pan
  • paper towels
  • slotted spoon

Directions

  1. Cook and stir bacon in large nonstick skillet on medium heat until crisp. Use slotted spoon to remove bacon from skillet; drain on paper towels. Discard drippings from skillet.
  2. Add chicken to skillet; cook 5 to 6 min. on each side or until golden brown on both sides and done (165F).
  3. Transfer chicken to plate; cover to keep warm.
  4. Add vegetables and 1/2 cup broth to skillet; cover and simmer 10 min. or until vegetables are tender.
  5. Stir in remaining broth and Neufchatel; cook, uncovered, 2 min. or until Neufchatel is melted and sauce is thickened, stirring frequently. Return chicken to skillet; cook 2 min. or until heated through.
  6. Spoon rice onto serving plate; top with chicken, sauce and bacon.

Nutrition Facts

Calories483kcal
Protein28.1%
Fat31.19%
Carbs40.71%

Properties

Glycemic Index
25.21
Glycemic Load
4.51
Inflammation Score
-10
Nutrition Score
30.80304350542%

Flavonoids

Luteolin
0.13mg
Isorhamnetin
1.88mg
Kaempferol
0.52mg
Myricetin
0.06mg
Quercetin
7.85mg

Nutrients percent of daily need

Calories:482.98kcal
24.15%
Fat:16.62g
25.57%
Saturated Fat:5.7g
35.6%
Carbohydrates:48.81g
16.27%
Net Carbohydrates:42.37g
15.41%
Sugar:8.01g
8.9%
Cholesterol:97.58mg
32.53%
Sodium:643.69mg
27.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.69g
67.39%
Vitamin A:19106.4IU
382.13%
Vitamin B3:16.45mg
82.26%
Selenium:57.02µg
81.45%
Manganese:1.56mg
78.07%
Vitamin B6:1.34mg
66.76%
Phosphorus:467.57mg
46.76%
Magnesium:114.35mg
28.59%
Potassium:982.22mg
28.06%
Vitamin B5:2.66mg
26.6%
Fiber:6.45g
25.78%
Vitamin B1:0.37mg
24.86%
Vitamin B2:0.28mg
16.33%
Vitamin K:16.46µg
15.68%
Zinc:2.3mg
15.35%
Copper:0.27mg
13.32%
Vitamin C:10.83mg
13.12%
Folate:41.61µg
10.4%
Iron:1.64mg
9.12%
Calcium:86.3mg
8.63%
Vitamin B12:0.49µg
8.21%
Vitamin E:1.17mg
7.78%
Vitamin D:0.2µg
1.34%