Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1466
Calories
88g
Protein
46g
Fat
171g
Carbs
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
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
- =
- 1 1/2 pounds boned and skinned chicken cut into strips
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 2 tablespoons vegetable oil
- 1 1/2 large green bell peppers, cut into thin strips
- 1 large onion, sliced
- 1 cup diagonally sliced celery
- 1 1/4 cups chicken broth, divided
- 2 tablespoons cornstarch
- 2 tablespoons soy sauce
- 2 large fresh tomatoes, cut into eighths
- 3 cups hot cooked rice
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
1
Season chicken with paprika, garlic powder and ground pepper. Stir-fry chicken in oil in large skillet or wok 3 minutes or until tender. Add green peppers, onion, celery and 1/2 cup broth; cover and steam 1-1/2 minutes.
2
Blend remaining 3/4 cup broth with cornstarch and soy sauce. Stir into chicken-vegetable mixture. Add tomatoes; cook, stirring, about 1 minute or until sauce is slightly thickened. Serve over hot rice.
Recipe sourced from
fandom