Nutrition balance score
Good
Glycemic Index
53
Low
Glycemic Load
21
High
Nutrition per serving
Calories419.4 kcal (21%)
Total Fat16.9 g (24%)
Carbs40.5 g (16%)
Sugars3.9 g (4%)
Protein25.1 g (50%)
Sodium195.3 mg (10%)
Fiber1.9 g (7%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
for the chicken
for the sauce
30glight butter
1 Tbspgarlic paste
1white onion
chopped
1 Tbsptomato puree
200mlskimmed milk
60glow fat cream cheese
30gspinach
rice
Instructions
Step 1
Dice the onion and chicken breast. Add the chicken to a bowl.
Knife
Cutting Board
white onion1
chicken breast600g
Step 2
Add the olive oil, oregano, garlic powder, cumin and chilli flakes to the chicken. Mix to coat well.
Bowl
Wooden Spoon
olive oil
oregano
garlic powder
cumin
chilli flakes
Step 3
Add to a pan on high heat. Cook for 10-15 mins.
Pan
CooktopHeat
Step 4
Once the chicken is golden, reduce the heat to low. Add the butter, garlic paste and chopped onion. Cook until the onion has softened.
CooktopHeat
light butter30g
garlic paste1 Tbsp
white onion1
Step 5
Add the tomato puree, skimmed milk, cream cheese and spinach. Stir well and let simmer until rich and creamy.
tomato puree1 Tbsp
skimmed milk200ml
low fat cream cheese60g
spinach30g
Step 6
Meanwhile wash 200 g of rice and boil a saucepan of water.
Sauce Pan
Step 7
Once the water is boiled, cook the rice.
rice200g
Step 8
Add the cooked chicken to the sauce and coat well.
Step 9
Once cooked through, split the rice into 5 and add to containers. Add the chicken to each container and enjoy.
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