Estimated Nutrition (whole recipe, rough)
Counts 18 of 19 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Shrimp | 100g cooked | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Capers | 1 tbsp (9g) drained | 2 |
| Salt | 1 tsp (6g) | 0 |
| Horseradish | 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
- =
- 6 boneless, skinless chicken breast halves (about 2-1/4 pounds)
- 1 tablespoon dried oregano
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 1 medium-size red bell pepper, cut into julienned strips
- 1 small red onion, sliced
- 1/3 cup low-sodium chicken broth
- 2 tablespoons balsamic vinegar
- 2 tablespoons drained capers (optional)
- 1 tablespoon white wine
- 2 teaspoons sugar
- 3 cups cooked rice (cooked without salt and fat)
- 6 large romaine lettuce leaves
- 3 cups hot cooked rice
- 1 teaspoon oregano
- 1 teaspoon prepared horseradish
- 1/4 teaspoon ground black pepper
- 1 pound peeled and deveined shrimp
- 3 cups hot cooked rice
- grated Parmesan cheese (optional)
- 1/2 teaspoon salt
- 1/8 teaspoon ground white pepper
- 1/4 teaspoon ground nutmeg
- 1 cup shredded Swiss cheese, divided
- 1/4 cup dry white wine
- 1/4 teaspoon ground white pepper
- =
Directions
Sprinkle chicken with oregano, black pepper and salt. Heat oil in large skillet over medium-high heat until hot; add chicken. Cook about 7 minutes on each side or until brown and no longer pink in center. Remove chicken; keep warm.
Add red pepper and onion to skillet; cook and stir 2 to 3 minutes or until crisp-tender. Stir in broth, vinegar, capers, wine and sugar; cook 3 to 4 minutes or until thickened slightly.
Combine rice with broth mixture in large bowl; toss. Place 1 lettuce leaf on each plate; arrange rice mixture over lettuce. Slice chicken; fan over rice.