Chicken, Broccoli and Rice Bowl at foodious.com

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Chicken, Broccoli and Rice Bowl

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35 minutes

6 servings

Adjust servings

dairy-free

(?)

Has dairy from:

provolone cheese (whole milk)

gluten-free

kid friendly

has meat

(?)

Has meat from:

chicken breast

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

chicken breast
provolone cheese (whole milk)

vegetarian

(?)

Not vegetarian due to:

chicken breast

pescatarian

paleo

(?)

Not paleo due to:

white rice
provolone cheese (whole milk)

Customization

Who:

Tom

Goal:

Raw Food

Reason:

Spice it up a little with a few new flavors.

Recipe:

Chicken Bowls (That Your Kids Will Love)

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 1.4% of RDA
• Calories: 12.4% of RDA
• Carbs: 3.7% of RDA
• Fat (total lipid): 20.8% of RDA
• Fiber: 3.2% of RDA
• Fructose: 0.7% of RDA
• Protein: 20.2% of RDA
• Sodium: 24.0% of RDA
• Sugar: 2.3% of RDA

• Vitamin A (IU): 18.5% of RDA
• Vitamin B6: 28.0% of RDA
• Vitamin C: 36.1% of RDA
• Iron: 1.2% of RDA
• Magnesium: 9.8% of RDA
• Manganese: 3.9% of RDA
• Niacin: 32.2% of RDA
• Potassium: 9.7% of RDA
• Zinc: 11.4% 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.

MACROS

Carbohydrate

10.1

Calories

248

Fiber

0.900

Iron

0.220

Protein

22.8

Sodium

325

Sugars

0.715

Fat (total lipid)

12.7

INGREDIENTS

Amount

Measure

Adjust

Ingredient

cup

white rice

uncooked.

whole

chicken breasts

boneless, skinless, cut into small pieces.

head

broccoli

cut into small florets.

slices

provolone cheese (whole milk)

tbsp

olive oil

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PREPARATION

Preheat oven to broil.

PREPARING THE RICE

Cook the rice according to the directions on the package.

PREPARING THE CHICKEN

Add the olive oil to a non-stick pan and heat over medium-high heat.

Add the chicken and cook, stirring frequently to ensure the chicken cooks through.

PREPARING THE BROCCOLI

Using a steamer, steam the broccoli until it is just tender, making sure it does not soften too much (you don't want it mushy).

ASSEMBLING/SERVING

Using 6 individual soufflé dishes/bowls, add 2 spoonfuls of cooked rice to each.

Add a few spoonfuls of cooked chicken on top of the rice and then repeat with the steamed broccoli florets.

Top each with a slice of provolone cheese.

Place each bowl onto a baking sheet and place them into the broiler.

10.

Broil for a few minutes, or until the cheese is melted and starting to bubble.

11.

Remove and serve, being careful of the extremely hot bowls.

NOTES, TIPS, TRICKS, HINTS, ETC:

If you like soy sauce, add some when serving to enhance the flavor.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 248

Protein 22.8 g

Carbohydrates 10.1 g

Iron 0.22 mg

Fiber 0.90 g

Calcium 14.3 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.