Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
549
Calories
47g
Protein
12g
Fat
62g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Almond | 1 almond (1.2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
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
- =
- 1 cup uncooked brown rice
- 2 tablespoons soy sauce
- 2 cups fresh broccoli florets, blanched
- 2 cups cooked chicken breast cubes
- 1 1/2 cups shredded mozzarella cheese, divided
- 1/2 cup sliced almonds, toasted
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon garlic powder
- Pinch ground nutmeg
- =
Directions
1
Cook rice according to package directions, substituting soy sauce for 2 tablespoons water.
2
Combine rice, broccoli, chicken, 1/2 cup cheese, almonds, black pepper, garlic powder and nutmeg in large bowl. Place in greased 3-quart baking dish or in individual greased baking dishes. Sprinkle with remaining 1 cup cheese. Bake at 350 degrees 20 to 25 minutes.
Recipe sourced from
fandom