Fri Chik Roast

Name: Fri Chik Roast
Prep time: 15 min
Cook time: 1 h
Yield: 4 servings
Cuisine: American
Ingredients: 2 small cans Fri Chik; 1 package light G. Washington broth or 1/2 teaspoon McKay seasoning; 1 cup dry bread crumbs; 2 eggs, beaten; 1 onion, finely chopped; 1 cup celery, finely chopped; 1 stick margarine; 1/3 cup evaporated milk

Vegetarian Dairy

Prep: 15 min Cook: 60 min Serves: 4 Cuisine: American

Fri Chik Roast offers a hearty, savory vegetarian dish with a crispy bread crumb crust and tender Fri Chik pieces, perfect for those seeking a flavorful meat alternative. The blend of onions, celery, and a rich broth creates a comforting meal suitable for family dinners or special occasions.

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Ingredients

2 small cans Fri Chik ⓘ
1 package light G. Washington broth or 1/2 teaspoon McKay seasoning ⓘ
1 cup dry bread crumbs ⓘ
2 eggs, beaten ⓘ
1 onion, finely chopped ⓘ
1 cup celery, finely chopped ⓘ
1 stick margarine ⓘ
1/3 cup evaporated milk

Instructions

Save the liquid from the Fri Chik cans.
Mix the saved liquid with the broth or seasoning.
Pour the liquid mixture over grated Fri Chik and bread crumbs.
Saute chopped onions and celery in margarine until tender.
Combine all ingredients together in a mixing bowl.
Transfer the mixture to a bread loaf pan.
Bake at 350°F (175°C) for 1 hour.

Nutrition & Diet Analysis (per serving)

682 kcal 34% DV

Protein Fat Carbs

Macronutrients

Protein 8.7g 17% DV

Total Fat 35g 45% DV

Carbs 84.3g 31% DV

Fiber 2.4g 9% DV

Sugar 25.9g 52% DV

Electrolytes

Sodium 723.8mg 31% DV

Potassium 389.8mg 8% DV

Cholesterol 66mg 22% DV

Vitamins & Minerals

Vitamin A 69.3mcg 8% DV

Vitamin C 5.9mg 7% DV

Vitamin D 0.4mcg 2% DV

Calcium 228.5mg 18% DV

Iron 3.8mg 21% DV

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

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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