Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.4% of RDA
• Calories: 20.7% of RDA
• Carbs: 10.8% of RDA
• Fat (total lipid): 43.2% of RDA
• Fiber: 5.6% of RDA
• Fructose: 2.3% of RDA
• Protein: 13.1% of RDA
• Sodium: 12.7% of RDA
• Sugar: 7.6% of RDA
• Vitamin A (IU): 4.4% of RDA
• Vitamin B6: 21.7% of RDA
• Vitamin C: 22.2% of RDA
• Iron: 1.1% of RDA
• Magnesium: 8.2% of RDA
• Manganese: 7.1% of RDA
• Niacin: 37.8% of RDA
• Potassium: 9.0% of RDA
• Zinc: 5.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 400 degrees.
PREPARING THE CHICKEN
2.
In a nonstick pan over medium-high heat, lightly coat the bottom with olive oil and add diced chicken.
3.
Cook for 5-7 minutes. Set aside.
PREARING THE FILLING
4.
In the same pan the chicken was cooked in, sauté onion in olive oil for 3-5 minutes or until translucent.
5.
Add mushrooms and continue sautéing for 2-3 additional minutes.
6.
Add broccoli and chicken and continue cooking for 2 more minutes. Transfer mixture to a bowl and add cheese and mix well. Set aside.
PREPARING THE PUFF PASTRY
7.
Line a large baking sheet with parchment paper.
8.
Roll the pastry out with a rolling pin into a 1/10-inch thick square.
9.
Cut the strip of pastry in half and place half on a sheet of parchment paper.
10.
Poke several times with a fork.
11.
Spoon the mixture evenly onto the strip of pastry dough.
12.
Cover everything with the last remaining strip of puff pastry.
13.
Close around the edges and cut off the excess dough.
BAKING THE STUFFED PASTRY
14.
Bake for 20 minutes or until puff is golden brown.
15.
Cool for 2-3 minutes before serving.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 415
Protein 14.8 g
Carbohydrates 29.8 g
Iron 0.20 mg
Fiber 1.57 g
Calcium 14.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
