Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 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 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Red Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Asparagus | 6 spears (90g) | 27 |
| Walnut | 1 walnut half (4g) | 26 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salad Dressing | 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
- =
- 1/4 cup Parmesan cheese
- 1/4 cup Italian-style breadcrumbs
- 2 boneless skinless chicken breasts, halved and thinly sliced
- 1 tablespoon olive oil
- 6 cups torn spinach leaves
- 3 cups cooked rice (cooked in chicken broth) cooled
- 1 pound asparagus pieces, blanched and cut into 1-inch pieces
- 2 plum tomatoes, sliced
- 1/2 cup sliced red onion
- 1/3 cup walnuts, toasted
- 2 tablespoons chopped fresh basil
- 2/3 cup prepared vinaigrette salad dressing
- =
Directions
Combine cheese and breadcrumbs in medium bowl. Coat each chicken breast with breadcrumb mixture. Heat olive oil in skillet over medium-high heat until hot. Add chicken; cook and stir about 5 minutes until brown. Remove chicken; place in large bowl. Add spinach, rice, asparagus, tomatoes, onion, walnuts and basil; toss well. Just before serving pour dressing over salad; toss to coat.