Chicken-Vegetable Dish

Chicken
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Ingredients

  • 1 (10 oz.) pkg. frozen broccoli ⓘ
  • 1 c. uncooked brown rice ⓘ
  • 2 (6 oz.) whole chicken breasts, skinned and boned ⓘ
  • 1/4 c. onion, chopped ⓘ
  • 1 Tbsp. margarine ⓘ
  • 1/4 tsp. garlic powder ⓘ
  • 2 medium tomatoes, cut into wedges ⓘ

Instructions

  1. Thaw broccoli.
  2. Prepare rice according to package directions, except don't use margarine and cook for half the time (do not drain).
  3. Cut chicken into 1/2-inch strips.
  4. In nonstick skillet over medium heat, cook chicken strips and onion in margarine. Stir continuously for 3 to 5 minutes.
  5. Add the rice and its cooking water.
  6. Add broccoli and garlic.

Nutrition & Diet Analysis (per serving)

480 kcal 24% DV
Protein Fat Carbs

Macronutrients

Protein 13.2g 26% DV
Total Fat 27.2g 35% DV
Carbs 48.7g 18% DV
Fiber 4.6g 16% DV
Sugar 3.3g 7% DV

Electrolytes

Sodium 310.8mg 14% DV
Potassium 578.3mg 12% DV
Cholesterol 16mg 5% DV

Vitamins & Minerals

Vitamin A 33.3mcg 4% DV
Vitamin C 29.9mg 33% DV
Vitamin D 0.1mcg 1% DV
Calcium 47.8mg 4% DV
Iron 2.6mg 14% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

chicken breasts tomato onion garlic powder margarine brown rice frozen broccoli

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