9 Ingredients
  • 2 boneless, skinless chicken-breast halves (about 5 oz each)
  • 1 can roasted vegetable and herb broth
  • 1 tbsp. minced garlic
  • 1½ c. uncooked instant (10-minute) brown rice
  • 1 bunch broccoli
  • 1 red bell pepper
  • 1 yellow squash (about 8 oz)
  • ½ c. grated Parmesan cheese
  • ¼ tsp. ground black or white pepper
Nutrition
530
27% daily value
4 servings
                                       
                                            high-​fiber, low-​fat, gluten-​free
     

Fat

13% 9

Saturated

17% 3

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

27% 82

Carbs (net)

- 70

Fiber

47% 12

Sugars

- 6

Sugars, added

- 0

Protein

68% 34

Cholesterol

20% 61

Sodium

19% 448

Calcium

40% 396

Magnesium

48% 201

Potassium

30% 1403

Iron

55% 10

Zinc

34% 4

Phosphorus

87% 606

Vitamin A

66% 590

Vitamin C

206% 185

Thiamin (B1)

51% 1

Riboflavin (B2)

36% 0

Niacin (B3)

76% 12

Vitamin B6

114% 1

Folate equivalent (total)

42% 170

Folate (food)

- 170

Folic acid

- 0

Vitamin B12

13% 0

Vitamin D

0% 0

Vitamin E

18% 3

Vitamin K

209% 251
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