Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cider | not in our table | 0 |
| Water | not in our table | 0 |
| Gouda | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3/4 cup uncooked brown rice
- 1/2 cup dry lentils, rinsed
- 1/2 cup chopped onion
- 1/2 cup sliced celery
- 1/2 cup sliced carrots
- 1/4 cup chopped fresh parsley
- 1 teaspoon Italian seasoning
- 1 clove garlic, minced
- 1 bay leaf
- 2 1/2 cups chicken broth
- 1 14-1/2-ounce can peeled whole tomatoes, undrained, chopped
- 1 tablespoon cider vinegar
- 2 cups water
- 1 cup grated Gouda cheese
- =
Directions
1 tablespoon vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1 1/2 teaspoons chili powder
1/2 teaspoon cumin
3 cups cooked brown rice
1 15- to 16-ounce can black beans, drained and rinsed
1 11-ounce can corn, drained
6 8-inch flour tortillas
3/4 cup (6 ounces) shredded reduced-fat Cheddar cheese
2 green onions, thinly sliced
1/4 cup plain low-fat yogurt
1/4 cup prepared salsa