Saturday, March 16, 2013

Cheesy Broccoli-Chicken w/Rice

Each prepared dish has only 4g fat, 0g trans fat and under 400 calories!

This recipe calls for ingredients which have been pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe, along with the nutritional facts listed below. Otherwise, please enjoy.  

While the cooking part of this recipe is the steaming of your broccoli, the listed ingredients have to be pre-cooked prior to preparing the following dish.  I have provided all the recipes for you - just click on the links.

Cheesy Broccoli-Chicken w/Rice
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.
Makes 2 Servings, 1 Prepared Dish, each

Cooking Part
- 2 cups, Frozen or Fresh Broccoli (Bird's Eye Florets), steamed

Dish Preparation Part
- 8 oz. Seasoned Grilled Chicken©, cubed, divided by 2 (4 oz. each)
- 1/2 cup Multi-Use Low-Fat Cheese Sauce©, divided by 2 ( 1/4 cup each)
- 1 cup Seasoned Rice©, divided by 2 (1/2 cup each)
- 1 cup Broccoli, steamed
- 2 tbsp Shredded Fat Free Cheddar Cheese & Paprika for garnish, optional

- Medium Microwavable Bowl
- Rubber Spatula or Wooden Spoon
- Measuring Cups
- Food Scale

Cooking Part 
- How you cook your broccoli is up to you.  I buy the large frozen bag of "Bird's Eye Broccoli Florets" and use this for my recipes.  I usually steam the broccoli in my risotto/rice cooker as my rice cooks underneath.  But you can also cook it on the stove-top or microwave.

Dish Preparation Part 
-In a microwaveable bowl, combine 4 oz. chicken, 1/4 c cheese sauce, 1/2 c rice, and 1 c broccoli.  Using rubber spatula or wooden spoon, mix thoroughly.
- Microwave for 2-1/2 minutes, stir, and place on dinner plate. 
- Garnish with 2 tbsp cheddar cheese and a dash of paprika. 
- Follow the same instructions for the second dish.

- Making this recipe is unlimited.  You can combine to make a casserole, but in order to arrive at the proper nutritional goals, I made this dish as a single-serve recipe.

-Dinner parties, Meals for two, Casseroles, etc.

Nutritional Facts:
Serving Size = 1 Prepared Dish

Calories 361 Sodium 2142 mg
Total Fat 4 g Potassium 618 mg
Saturated 2 g Total Carbs 38 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 1 g Sugars 7 g
Trans 0 g Protein 36 g
Cholesterol 74 mg

No comments:

Post a Comment