Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Water | not in our table | 0 |
| Saffron | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 6 x chicken breast halves *
- 1/4 tbsp ground pepper
- 1 x med onion, sliced
- 1 x clove garlic, minced
- 1/2 lbs fresh mushrooms, sliced
- 1 cup water
- 2 tbsp paprika
- 1 tbsp dry chicken bouillon powder
- 1/2 tbsp saffron threads (or tumeric)
- 1 cup frzn english peas
- 2 tbsp sliced ripe olives (pitted)
- 1/4 cup skim milk
- 1 tbsp cornstarch
- 2 tbsp water
- 3 cup hot cooked long-grain rice
- =
Directions
6 (4 oz each) skinned, boned chicken breast halves sprinkle chicken with pepper. Place in large dutch oven that has been coated with cooking spray. Cook over med heat until browned. Wipe pan drippings from dutch oven with a paper towel. Coat dutch oven again with pam; place over med-hi heat until hot. Add onion, garlic, and mushrooms; saute until tender. Add chicken, 1 c water, and paprika, bouillon powder, and saffron threads. Bring to a boil. Cover, reduce heat, and simmer 25 minutes until chicken is tender. Remove chicken and set aside. Add peas, olives, and skim milk to dutch oven. Cover and simmer 5 minutes. Combine cornstarch and 2 t water; add to vegetable mixture. Bring to a boil. Reduce heat; cook, stirring constantly, until thickened and bubbly. Remove from heat. To serve, place rice on a serving platter. Arrange chicken over rice; top with vegetable mixture. Per serving: 335 calories, 31.2 g protein, 4.4 g fat, 40.7 mg carbohydrates, 71 g cholesterol, 3.2 mg iron, 275 mg sodium, 56 mg calcium.