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Chicken and Rice Casserole
(3 votes)
Health Score:
82 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
ready in 1 hr 5 mins
Calories:
684
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 684 cal. | (33 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 3.1 μg | (5 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.6 mg | (197 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 451 mg | (45 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 17.8 g | |||
| Uric acid | 316 mg | |||
| Cholesterol | 145 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 200 grams Long grain rice
- 500 grams Chicken breasts (ready to cook, skinless)
- 1 Tbsp olive oil
- 2 onions
- 125 grams Corn kernel (canned)
- 150 grams Kidney beans (canned)
- 1 Tbsp thyme
- salt
- freshly ground peppers
- 200 milliliters Whipped cream (at least 30% fat content)
- 150 grams freshly grated Gouda
How healthy are the main ingredients?
Chicken breastLong grain riceWhipped creamKidney beansGoudaolive oilPreparation steps
1.
Boil the rice, covered, over low heat with 200 ml (approximately 3/4 cup) of salt water for about 10 minutes.
2.
Preheat the oven to 180°C (approximately 350°F). Rinse the chicken, pat dry, cut into strips and saute in hot oil. Remove and set aside.
3.
Peel the onions and cut into rings. Rinse the corn and beans, drain well. Mix the chicken, rice, onions, corn and beans together. Season with salt, pepper and thyme. Pour the mixture into a baking dish. Mix the cream and cheese and pour over the casserole. Bake for about 25 minutes, until golden brown. Remove from the oven and serve immediately.
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