Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | 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
- 2 lbs. chicken -- split breasts or boneless thighs work best
- 1/2 c. rice
- 1/2 c. bulgur
- 1 c. diced onion
- 1 c. diced carrot
- 1/2 c. diced celery
- 2 c. chicken broth
- salt and pepper to taste
- onion powder, garlic powder, and paprika (optional)
Directions
In a large microwave-safe casserole with a lid, mix rice and bulgur in an even layer
Spread diced vegetables over rice.
Place chicken on vegetables. If using split breasts, place with meaty side down.
Sprinkle meat with salt, pepper, and spices to taste
Poor broth over all
Cover and microwave on high for 5 minutes; reduce power to medium and cook for an additional 40 minutes.
Remove from oven, and shred or cut meat, removing bones.
Mix well before serving.