Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | 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
- =
- -judi m. phelps
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp dried whole basil
- 1/2 tsp dried whole oregano
- 1/4 tsp salt
- 1 tbsp white wine vinegar
- 3 lbs broiler-fryer chicken
- -skinned
- 2 cup yellow squash, coarsely
- -chopped
- 2 cup zucchini, coarsely chopped
- 1 1/4 cup tomatoes, unpeeled, seeded
- -and coarsely chopped
- =
Directions
Combine first 6 ingredients; stir well and set aside. Remove giblets and neck from chicken; discard. Then rinse chicken under cold running water; pat dry. Rub outside of chicken with spice mixture. Tie ends of legs to tail with string; lift wingtips up and over back, and tuck under chicken. Place chicken, breast side down, in a deep 3-quart casserole. Cover with wax paper and microwave at high 8 to 9 minutes. Turn chicken, breast side up, and microwave, covered, at high 8 to 9 minutes. Remove chicken to serving platter; reserve drippings in casserole. Let chicken stand, covered, 15 minutes. Add vegetables to drippings; toss gently to coat. Microwave a high 3 to 4 minutes or until crisp-tender stirring halfway through cooking process. Arrange vegetables around chicken. Yield: 5 servings. Each serving = about 192 calories per 3 oz. chicken and 1/¼ cups vegetables. Protein 26.3/fat 6.8/carbohydrate6.3/chol. 76/iron 2.1/sodium 203/calcium 4