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Dinner: Chicken, Rice & Vegetable Casserole
Chicken with rice and veggies baked in the oven.
This recipe includes superfoods such as:
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1 tsp margarine
4 breasts, bone and skin removed chicken breast
1 cup chopped broccoli
1 cup chopped celery
1 cup pieces or slices mushrooms
1 cup chopped onion
1/2 large green pepper
1/2 large red pepper
2 cups seasoned rice
Instructions
1. Boil the chicken in enough water to cover, about 20 minutes. When chicken is cooked remove from water and cube.
2. Add enough water to make 5 1/2 cups stock. Add the seasoned rice (like Rice-a-Roni) flavor packets. Bring to boil.
3. Chop vegetables. Fry in non-stick skillet with the margarine. Remove from pan.
4. Fry rice in the same pan. When brown, mix the vegetables, chicken and rice together. Add to water.
5. Put in a large oven proof casserole in the oven at 450 °F (220 °C). Cook for 30 minutes.
6. Note: the water must boil and cook the rice.
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Serving Size: 12
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 212 kcal | ||
| Fat 3 g | ||
| Carbohydrate 23.48 g | ||
| Protein 21.6 g | ||
| Iron 122 mg | ||
| Calcium 39 mg | ||
| Cholesterol 49 mg | ||
| Monounsaturated Fat 0.98 g | ||
| Polyunsaturated Fat 0.82 g | ||
| Saturated Fat 0.74 g | ||
| Sodium 557 mg | ||
| Sugar 1.4 g | ||
| Potassium 285 mg | ||
| Vitamin A 83 mcg | ||
| Vitamin C 532 mg | ||
| Fiber 0.8 g | ||
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