Chicken & Rice Medley - 4 servings
Preparation: 10 min. Cooking: 30 min. Total: 40 min.
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1 lb boneless, skinless chicken breasts, cut into strips
-
2 cups water
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3/4 cup uncooked long-grain rice
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1-1/3 Tbsp chicken bouillon granules, or 4 Chicken-Flavor Bouillon Cubes
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1 lb vegetable medley, (Broccoli, Caulflower & Carrots)
Spray surface of large nonstick skillet with vegetable cooking spray. Over medium-high heat, stir-fry chicken until brown. Add water, rice and bouillon; bring to a boil. Reduce heat; cover and simmer 15 minutes. Stir in vegetables; simmer covered 10-15 minutes or until rice and vegetables are tender. Refrigerate leftovers.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 390 Cal |
4.9 g |
43 g |
41 g |
5 g |
0.071 g |
96 mg |
170 mg |
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Nutrients
| Calories |
390 Cal |
|
| Fat |
4.9 g |
|
| Carbs |
43 g |
|
| Protein |
41 g |
|
| Fiber |
5 g |
|
| Sugar |
0.071 g |
|
|
Fats
| Fat |
4.9 g |
|
| Fat, Sat. |
1.3 g |
|
| Fat, Mono. |
1.5 g |
|
| Fat, Poly. |
1.2 g |
|
| Cholesterol |
96 mg |
|
|
Vitamins
| Choline |
99 mg |
18% |
| Niacin |
18 mg |
120% |
| Panto. Acid |
1.6 mg |
33% |
| Riboflavin |
0.24 mg |
19% |
| Thiamin |
0.42 mg |
35% |
| Vitamin A |
5800 IU |
190% |
| Vitamin B6 |
0.85 mg |
53% |
| Vitamin B12 |
0.39 mcg |
16% |
| Vitamin C |
12 mg |
13% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.35 mg |
2.3% |
| Vitamin K |
0.37 mcg |
0.31% |
|
Minerals
| Calcium |
59 mg |
5.9% |
| Copper |
0.25 mg |
28% |
| Fluoride |
84 mcg |
2100% |
| Iron |
3.8 mg |
47% |
| Magnesium |
70 mg |
17% |
| Manganese |
0.67 mg |
9.5% |
| Phosphorus |
370 mg |
52% |
| Potassium |
570 mg |
12% |
| Selenium |
37 mcg |
67% |
| Sodium |
170 mg |
12% |
| Zinc |
2 mg |
18% |
|
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