16 Ingredients
  • ⅔ cup short-grain brown rice
  • 1 ⅓ cup water
  • salt
  • 1 whole skinless chicken breast, on the bone (1 1/2 pounds)
  • ½ cup thinly sliced scallions, about 3
  • 2 clove garlic, smashed
  • 2 shucked ears of corn, each cut into 6 rounds
  • ½ tsp ground cumin
  • ⅝ cup 1/2 cup plus 2 tablespoons chopped cilantro
  • 8 cup low-sodium chicken broth
  • freshly ground pepper
  • ½ lb white potato, peeled and cut into 3/4-inch cubes
  • ½ lb thick asparagus, cut into 1-inch lengths
  • 1 Hass avocado, diced
  • ⅜ cup (1/4 cup plus 2 tablespoons) fat-free yogurt
  • 1 Tbsp drained small capers
Nutrition
411
21% daily value
6 servings
                                       
                                            high-​fiber, gluten-​free
     

Fat

17% 11

Saturated

11% 2

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

15% 44

Carbs (net)

- 37

Fiber

27% 7

Sugars

- 5

Sugars, added

- 0

Protein

77% 38

Cholesterol

28% 83

Sodium

67% 1601

Calcium

10% 97

Magnesium

27% 112

Potassium

28% 1337

Iron

19% 3

Zinc

24% 3

Phosphorus

75% 524

Vitamin A

5% 44

Vitamin C

16% 15

Thiamin (B1)

30% 0

Riboflavin (B2)

39% 1

Niacin (B3)

115% 18

Vitamin B6

105% 1

Folate equivalent (total)

24% 94

Folate (food)

- 94

Folic acid

- 0

Vitamin B12

27% 1

Vitamin D

8% 1

Vitamin E

13% 2

Vitamin K

44% 53
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