Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Beer | 1/4 cup (60ml) for cooking | 43 |
| Bell Pepper | 1 medium (119g) | 31 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| 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
- =
- 1 pound boneless skinless chicken breast halves
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1 tablespoon olive oil
- 1 cup beer
- 1/2 cup chicken broth
- 1/2 teaspoon salt
- 1/4 to 1/2 teaspoon ground red pepper
- 1 cup sliced green onions
- 1 red or green pepper, cut into julienne strips
- 2 medium yellow squash cut into julienne strips
- 6 cups cooked white or brown rice
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
Pound chicken breast halves to even thickness between sheets of plastic wrap or wax paper. Sprinkle both sides of each piece liberally with ground cumin and chili powder. Let stand 5 minutes.
Heat oil in large heavy skillet over medium-high heat. Add chicken in single layer; cook 2 minutes on each side or until chicken is no longer pink. Remove from skillet, reserving any accumulated juices; cut into 2-inch strips.
Add beer, broth, salt and ground red pepper to skillet; bring to a boil, stirring to loosen clinging particles. Boil 2 minutes. Add onions, pepper and squash to skillet; simmer 6 to 7 minutes or until squash is tender crisp, stirring frequently. Stir in rice, chicken and accumulated juices; cook until hot, stirring constantly. Serve immediately.