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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
pescetarian
paleo
(?)
Not paleo due to:
white rice
provolone cheese (whole milk)
This recipe has no customizations.
 
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.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
cup
uncooked.
 
2
whole
boneless, skinless, cut into small pieces.
 
1
head
cut into small florets.
 
6
slices
 
1
tbsp
 
 
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PREPARATION
1.
Preheat oven to broil.
PREPARING THE RICE
2.
Cook the rice according to the directions on the package.
PREPARING THE CHICKEN
3.
Add the olive oil to a non-stick pan and heat over medium-high heat.
4.
Add the chicken and cook, stirring frequently to ensure the chicken cooks through.
PREPARING THE BROCCOLI
5.
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
6.
Using 6 individual soufflé dishes/bowls, add 2 spoonfuls of cooked rice to each.
7.
Add a few spoonfuls of cooked chicken on top of the rice and then repeat with the steamed broccoli florets.
8.
Top each with a slice of provolone cheese.
9.
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.
 
 
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.
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