Photo: Dragne Marius
Estimated Nutrition (whole recipe, rough)
649
Calories
55g
Protein
19g
Fat
65g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 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
- 3 3/4 cups fat free chicken broth
- 4 cloves garlic, chopped
- 1 cup uncooked Arborio or long grain rice
- 2 cups frozen whole kernel corn
- 1/3 cup low fat Parmesan cheese
- 1/4 cup low fat Mozzarella cheese
- 1/4 cup fresh parsley or cilantro, chopped
Directions
1
1.Bring 1/3 cups of the broth in a large saucepan to boiling and add garlic. Cook for 1 minute, stirring occasionally.
2
2.Stir in rice and corn then cook for 1 minute.
3
3.Add remaining broth and bring to a boil then reduce heat to medium. Cook uncovered for 15-20 minutes or until rice is tender and creamy, stirring often to absorb liquid.
4
4.Remove from heat then add Parmesan, Mozzarella and parsley.
Recipe sourced from
fandom