Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1251
Calories
62g
Protein
28g
Fat
187g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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 tablespoon vegetable oil
- 1 pound boneless, skinless chicken breasts, cut into 1/2-inch chunks
- 4 medium carrots, thinly sliced
- 1 small onion, chopped
- 1 1/2 cups chicken broth
- 1 16-ounce package frozen corn
- 1 teaspoon dried dill weed
- 1/4 teaspoon ground black pepper
- 1 1/2 cups low-fat milk
- 3 tablespoons all-purpose flour
- 6 cups hot cooked rice
- Fresh chopped parsley
- =
Directions
1
Heat oil in large skillet over medium-high heat until hot. Add chicken; cook 5 to 6 minutes or until chicken is brown, stirring occasionally. Add carrots and onion, cook 3 to 4 minutes or until onion and carrots are crisp-tender, stirring occasionally. Add broth, corn, dill, and pepper; cook 4 to 5 minutes or until thoroughly heated, stirring occasionally. Reduce heat to medium; add milk and flour, simmer 3 to 4 minutes. Remove from heat; serve over hot rice, sprinkle with parsley.
Recipe sourced from
fandom