Estimated Nutrition (whole recipe, rough)
Counts 18 of 21 ingredients — the other 3 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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Processed Cheese | 1 oz (28g) cheddar | 113 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Soup | not in our table | 0 |
| Spread | not in our table | 0 |
| Water Chestnut | 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 tablespoon butter or margarine
- 1 cup chopped fresh mushrooms
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1 10-3/4-ounce can cream of mushroom soup
- 1 cup pasteurized processed cheese spread
- 3 cups cooked rice
- 1 pound boneless skinless chicken breasts, cooked and cut into 1/2-inch pieces
- 1 10-ounce package frozen chopped broccoli, thawed and well drained
- 1 8-ounce can water chestnuts, drained
- 1/2 cup sour cream
- 1/4 teaspoon ground black pepper
- vegetable cooking spray
- 1 cup (4 ounces) shredded Cheddar cheese
- 1/2 cup breadcrumbs
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
Melt butter in large skillet over medium-high heat until hot. Add mushrooms, onion and garlic; cook, stirring 2 to 3 minutes until tender. Add mushroom soup and cheese spread; stir until cheese is melted. Add rice, chicken, broccoli, waterchestnuts, sour cream and pepper. Spoon mixture into 2-quart baking dish coated with cooking spray. Bake at 400 degrees 15 to 20 minutes. Remove from oven; top with Cheddar cheese and breadcrumbs. Return to oven until cheese melts.