Chicken and rice w broccoli
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Nutrition balance score
Good
Glycemic Index
67
Moderate
Glycemic Load
63
High
Nutrition per serving
Calories712.6 kcal (36%)
Total Fat21.5 g (31%)
Carbs94.1 g (36%)
Sugars10.1 g (11%)
Protein34.4 g (69%)
Sodium3352.1 mg (168%)
Fiber7.4 g (26%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
2 tablespoonsolive oil
1onion
small, diced
1 poundchicken breast
cut into 1 inch cubes
2 teaspoonssalt
divided
1 teaspoonblack pepper
2 teaspoonsgarlic powder
1 teaspoonchili powder
1 teaspooncumin
1 ½ cupslong grain white rice
uncooked
1 ½ cupschicken broth
15 ouncescan tomato sauce
4 ouncescan green chilies
15 ozrotel
Instructions
Step 1
Heat olive oil in a large skillet or pan, over medium heat. Add the onions and sauté until they soften slightly, about 5 minutes.
Step 2
Increase the heat to medium high, add the cubed chicken. Season with 1 teaspoon salt, pepper garlic powder, chili powder, and cumin. Cook, stirring occasionally, until the chicken is cooked through, about 6-8 minutes.
Step 3
Add the rice, remaining salt, and cook with the chicken to lightly toast the rice. Pour the chicken broth, tomato sauce, and green chilies. Stir to combine.
Step 4
Bring mixture to a boil then lower the heat to a simmer and cover the pan, and cook the rice untouched until the rice is tender and all the liquid is absorbed, about 18 minutes.
Step 5
Top with fresh cilantro, if desired
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